10 Best Exercises To Get Rid Of Arm Fat

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If you’re feeling embarrassed or uncomfortable about the shape of your arms, specially so when the weather is warm and you want to wear dresses or sleeveless tops then you’ve come to the right place as we are going to show you how to get rid of arm fat.

The exercises we recommend can be done with or without the use of dumbbells (small bar that fits in the hand that has a weight at either end) depending on the exercise.

What Causes Flabby Arms?

The two main causes of arms looking like this are:

Age: As you become older the skin starts to lose its elasticity and thus begins to become saggy. Unfortunately there is not much that we ourselves can do about it.
Body fat: This is something we can tackle. If you lose weight, this will help reduce your body fat including the fat around your arms. In addition by doing resistance exercises it will help to tone the targeted muscle.
Exercises to Get Rid of Arm Fat

In order to make your arms look better and toned, we are going to recommend 10 exercises for you to perform.

We’ll start by focusing on the triceps, which is the large muscle at the back of the top part of your arms which is worked when straightening your arms out. Doing exercises that target these muscles has a huge impact on the look of your arms and can really make them look firmer and more toned.

Target areas: Chest, back of shoulder and back muscles

To do it:

Get on your knees, place your hands on the ground in front of you so they are in line with your shoulders. Stretch your legs out behind you with your toes touching the ground. Using your arms move your body upwards and downwards (note – keep your elbows close to the side of your chest). Continue this until you have done 12-15 repetitions or until exhaustion.

One Arm Push Up
Target areas: Chest, back of shoulder and back muscles

To do it:

In order to do a one arm push up, lie down on your right side making sure your knees are a little bent. Put your right arm on your left shoulder. Use your left palm to press into the ground and extend it fully until your arm is straight and you have lifted your lower body of the ground. Repeat 12-15 times and then switch sides and repeat again 10-15 times.

Tricep Dips
Target areas: Back of arms

To do it:

For this exercise you will need a chair that is stable. While standing in front of the chair, whilst you face away from the seat cushion, place the palm of your hands on the edge of the chair cushion shoulder width apart.

With your knees slightly bent, your legs hip width apart and your back being close to the chair, do a dip. To do this hold all of your body still, bend your elbows as you lower your body to the ground. Once your arms reach a 90 degree angle you should start to feel some tension in your triceps. Press your arms back up into the start position. Do 12-15 repetitions.

Bent Over Row
Target areas: Back muscles and back of arms

(dumbbell bent over row shown)

To do it:

Standing up place your feet shoulder width apart. From your hip upwards, bend your upper body forward whilst keeping your knees slightly bent. Whilst holding your hand weights, have your arms hanging down under your shoulders. Lift the weight by bending the elbows and lifting towards your core. Lower the weight back down slowly. Repeat 12-15 times.

Tricep Kick Backs
Target areas: Back of arms

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