10 Best and Effective Exercises To Reduce Arms Fat

If you’re feeling embarrassed or uncomfortable about the shape of your arms, especially 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 two main causes of flabby arms :

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:

•  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.

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.

Exercises To Reduce Arms Fat:

1. Shoulder Press:

How to do it:

• Working both your shoulders and triceps, the shoulder press is a basic but essential exercise for your routine.
• Standing upright, keeping your feet should width apart, hold a weight in each hand.
• Raise the weights to shoulder level while keeping elbows bent. With the palm of your hands facing forward, push the weight skywards and straight overhead.
• Lower the weight back down to your shoulder. Push back up and repeat 12-15 times.

2. One Arm Push Up:

How 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 off the ground.
• Repeat 12-15 times and then switch sides and repeat again 10-15 times.

3. Tricep Kickbacks:

How to do it:

• For this exercise, you will need 1-2 kg weights. Hold your weights and get on the floor while your knees and toes touch the floor.
• Bend your upper body forward from the hips up and bend your elbows at 90-degree angle.
• Now extend both your arms back while your palms facing each other.
• Feel the tension in the triceps and return to the starting position. Do 3 sets of 8-10 repeats.

4. Bent-Over Row:

How to do it:

• Place your feet shoulder-width apart. Bend your knees and bend your upper body forward from the hips up.
• Keep your spine neutral and don’t bend your lower back. Your hands should be straight under your shoulders.
• Now bend the elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other).
• Slowly lower the weights in a controlled movement and feel the tension at your triceps. Repeat 15 times.

5. L Raise:

How to do it:

• Shape those shoulder caps and lengthen your arm muscles with a super simple exercise, the L raise.
• These are best performed with lighter weights and great form.
• Stand tall, knees soft, and extend the arms going no higher than the shoulders.
• Not sure if you’re doing it right? If your arms are shaking, you’ve got it!

6. Push-ups:

This exercise has been a staple for decades and with good reason. This workout not only helps you develop a good chest but it also gives your arms a tough workout that makes sure your arms get firmer the more you do it. It’s simple and effective.

How to do it:

• Get to push-up position, hands wider than shoulder width.
• Tighten your core and butt then perform one strict push-up.
• Rinse and repeat.

7. Planks:

A simple exercise, this focuses on core strength but your arms will be one of the muscles greatly challenged by this exercise.

How to do it:

• Get to the push-up position.
• Lower your elbows perpendicular to your shoulders.
• Tighten your core, butt, and ensure a neutral spine.
• Get at least 30 seconds per plank set.

8. T Raise:

How to do it:

• While we’re in the alphabet, let’s take a look at the T rise. You guessed it – you’re creating a T-shape with your arms as you raise them.
• Flip your hands so the palms face outward, away from the body. Exhale, lift the arms to match your shoulder height, then release.
• You’ll feel this in your upper back as the shoulder blades draw together; the shoulders as they partially rotate, and the biceps as they stabilize. Go ahead and go heavier on this one!

9. Upright Row:

How to do it:

• You might need to look in the mirror for this one to make sure your elbows are not surpassing the shoulders.
• If they do, no biggy! But then it’s called a “high pull” and you’re working different muscles! Keep the weights at your body’s centre as you move them up and down, elbows sticking out to the sides.

10. Triceps dip:

How to do it:

• To do this move position your hands shoulder-width apart on a stable bench or chair.
• Now you’re going to slowly slide your butt off the front of the bench with your legs extended out right in front of you.
• Make sure your arms are partially straight, keep a little bend in your elbows to keep attention on your triceps.
• Now slowly bend your elbows to your lower body to the ground until your elbows form a 90-degree angle.
• Once you have slightly touched the floor with your buttocks push against the bench to straighten your elbows, pushing your body back up into the original position.
• Do 3 sets 25 reps.

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