Arms are one area in your body that is just predisposed to accumulate obstinate fat. You can notice the arm flab hanging from your upper arms when extending them around someone’s shoulder, or when holding your hands on your waist. Flabby arms in many women come with armpit fat, something that’s not so appealing when wearing strapless garment.
Your confidence might be shattered and you might end up wearing only long-sleeved shirts, so getting rid of arm fat would be one of your biggest wishes.
In this post, we will try to help you accomplish that wish by showing you proper exercise routines that will tone your biceps and triceps, and help you eliminate the unwanted arm fat. Of course, besides exercise, you will need to receive proper nutrients.
1. Simple Arm Rotating Exercise
This is a great warm-up exercise to any exercise routine aiming to reduce arm fat.
Start in a standing position, and place your feet slightly apart. Extend your arms to both sides, so that they are parallel to the ground. Make your hands in fists, and start rotating your arms in fast clockwise motions.
Rotate 20 times, and then release your hands in the initial position. Relax for about 15 second, and then do the same process again.
Repeat this 10-15 times. For optimal results, repeat this exercise at least two times a day.
This exercise is so simple that you can do it while catching a break outside your office, or in your home while you’re watching TV.
2. Scissors Exercise
This exercise will strengthen and tone your arms, and it can as well be performed as a warm-up exercise.
Stand up and place your feet apart. Extend your arms in front of your body in “V” shape, and then let them cross each other in “X” shape. Repeat the process 20 times, and then relax your arms by your side for 10-15 seconds. Do this 10-20 times, at least twice a day.
3. Arm Plunge Exercise
With this exercise, you will tone your biceps and triceps by flexing them all the way out.
Start in a standing position, and place your legs, thighs, and feet slightly apart. Extend your arms to both sides with your palms turned forward. Plunge your arms down in one sweeping motion, and turn the palms backward. Bring the arms back up with your palms faced upward and elbows slightly bent toward the ground. Quickly repeat these movements 20 times. Relax with your arms down for about 10-15 seconds. Do this 8-10 times, twice a day. For extra flection, hold a can of tomatoes or a water bottle in each hand while doing the exercise.
4. Push-and-Stretch Elbow Exercise
A great exercise that pushes the elbows back and stretches the arms out. You can either perform it as part of a routine, or as a standalone exercise.
The position to begin with is the same as in the previous exercise- standing with feet placed slightly apart. Extend both arms to each side and make fists. As you roll the elbows in, your fists should be at the same height as your armpits. Then, push the elbows back so that your fists are facing the front. Quickly, unfold the elbows and extend both arms to the sides once again. Do these movements quickly 20 times, and then relax with your arms down for about 15 seconds. Repeat this 10-15 times, twice a day.
5. Upside-Down “Namaste” Exercise
This one is also an advanced exercise for your triceps.
While standing, stretch your arms upward right above your head. Then, bring your palms together while folding the arms behind your head, and as you’ll push the palms down your arms will flex. Move your arms up with your palms still together and at the same height with the middle of your head. Quickly do these movements 20 times, and then bring your arms in a relaxing position and stay there for around 15 seconds. Do this 10-15 times, twice a day.
6. Push-and-Pull Exercise
If you are a beginner, make enough breaks to rest your body as you do this great exercise for toning you flabby arms.
Stand upward and place your legs and feet slightly apart. Slowly bend you knees as if you’re about to sit on a chair, with your buttocks pushed backward. Raise your arms upward diagonally in front of you, and then quickly put your arms by your waist with elbows folded at each side of your body. Quickly do these movements 20 times. The exercise resemble pushing and pulling something placed diagonally at the top of your head. Rest your arms while standing straight for about 20 seconds, and then repeat 5-10 times. Do the whole process twice a day.
7. Floor Push-Ups
This exercise is great for toning the arms, and for optimal result you should combine it with some aerobic exercise like jogging, brisk walking, swimming, and running. Push-ups are great for arm flab caused by loose skin, since they tone the triceps and tighten the skin. They are not so effective at burning fat, and if you like to slim and tone your arms with this exerice, you should combine it with aerobic exercises.
The starting position is similar to ‘Child’s Pose’. Sit on the ground and fold your legs inward from the knees. Let your buttock rest on top of your lower leg muscles. Put your hands on the floor, with your fingers faced forward. Just like in ‘Downward Facing Dog’, rise up on your knees but set your eyes forward. Raise your knees from the floor carefully, so that your arms are straight. Lower your body by bending your elbows until your upper body is 2-3 inches from the ground, and then push yourself back up. Do these movements 25 times, two times a day (or once if you’re a beginner). As you get stronger, increase the number of your daily push-ups.
8. Wall Push-Ups
Do wall push-ups in combination with some aerobic exercise for optimal results.
Face a wall at least at the distance of the length of your arm, and place your legs slightly apart. Extend your arms forward so that your palms are touching the wall. If you want to stimulate your triceps more, place your palms at a shorter distance. Bend your body forward to go diagonal as your elbows fold at the bottom, and your heels raise so that you stand only on your tiptoes. Then, push your body back from the wall, extending your arms and standing back on your whole feet. Do these movements 20 times, and then rest for 10-15 seconds. Repeat the whole process 20 times, twice a day.
9.Chair Dip Exercise
This exercise targets the triceps and tones the loose or sagging skin in the upper arms.
Sit on the edge of a chair supported against a wall, and grip the edges of the chair’s sides with your hands. Tighten your grip on the chair with your heels apart from each other and pressing firmly on the floor. Then, lift your buttock in the air while you bring yourself forward. Lower your body toward the floor and then raise it back up with your hands holding the chair. Do these movements 20 times, and then rest on the chair for 30-60 minutes. Do this exercise 5-10 times, twice a day.
Beginner’s Advice: For better balance, your knees should remain close to your chest while doing the exercise
10.Arm Kickback Exercise
An excellent exercise for strengthening your arms for further exercise, and toning your triceps.
Kneel on the ground and place your hands by your sides. Place the sole of your right foot flat on the floor by raising your right knee. In this position, with your left knee on the floor, lean your upper body slightly forward, and lift your right arm behind you back at a 90 degree angle. Extend your right arm backward to a position that is comfortable for you. Fold the right elbow back to place your hand at your side and then stretch it back again. Repeat these movements 15-20 times, and do this exercise 5-10 times with each leg. Do this twice a day.
The video below shows some more arm exercises.
Additional Tips
- You can create your own routine by combining these exercises. Make sure you start with a simpler exercise, continue with the push-ups, and finish again with a simple exercise. Rest in between. Your fitness trainer can as well create the best exercise routine for you, considering your BMI, health, and stamina.
- Drink plenty amounts of water
- Don’t over exert yourself, as you can harm your health. Therefore, make breaks between the exercises.
- Avoid junk food, and eat healthier foods. Otherwise, the exercise won’t show any results.
- Do plenty of aerobic exercise like jogging, walking, swimming, running, taking the stairs, etc.