How to lose arm fat fast for females at home

While many women can join a gymnasium to exercise & tone their body shape, others can’t. There can be many reasons behind this like family, job, and other personal problems. Thus, it becomes impossible to take out enough time to hit a gym and exercise regularly. One of the most common concerns of women is flabby arms, which make them look fat. Also, arm fat can stop women from wearing their favorite dresses like sleeveless, short sleeves, etc. But you don’t have to worry, as many different home workouts can help you get rid of flabby arms.

Therefore, we have created the list of top 5 tips

lose arm fat fast for females

  1. Eat Nutrient-Dense Foods

Your diet plays a major role in keeping your body fit and healthy. If you don’t eat healthy foods, then even the most intense exercises can’t help you in losing weight. Thus, it is very important to switch from a calorie-dense diet to a nutrient-dense diet. This means that you need to avoid foods like packaged products, processed items, fast foods, non-lean meats, and sugary drinks, etc. Instead of this, you should eat foods like green leafy vegetables, fresh fruits, nuts, seeds, lean meats, whole grains, and eggs, etc. These foods will prove amazingly beneficial for your weight loss plan.

  1. Increase Your Fiber & Protein Intake

The foods rich in protein and fiber are considered to be the best option for weight loss. The main reason behind this is that fiber takes time to be completely processed by the digestive system. Thus, your tummy feels full for longer and you eat less food than normal. On the other hand, protein-rich foods also keep you full for longer and cut down your cravings greatly. Therefore, you should eat foods that are loaded with dietary fiber and proteins. Some examples of such foods include legumes, fruits, vegetables, meat, eggs, nuts, salmon, and whole grains, etc.

  1. Drink More Water

Water is one of the most important components of the weight loss diet plan. Firstly, water helps in keeping your tummy full for long and suppresses your hunger. Secondly, water is amazingly effective to boost our metabolism, which in turn speeds up the weight loss. Furthermore, water helps in the removal of toxins, fats, and other harmful chemicals from the body through perspiration. Thus, it is very important to drink an adequate amount of water daily. On average, health experts recommend 3-4 liters of water to be consumed daily.

  1. Cardio

Cardio is amazingly effective in weight loss as they target all the muscles in your body. Fitness experts all over the world include cardio in every weight loss plan due to its endless health benefits. By doing cardio workouts regularly, you can easily burn the excess fat from your arms, thighs, core, back, hips, and other areas. Thus, you can do various cardio workouts at home like aerobics, dancing, jumping ropes, burpees, and bear crawls, etc.

Exercises to lose arm fat fast

  • Triceps Dips

Triceps dip is one of the most effective exercises to lose arm fat quickly. Furthermore, it also helps to build and strengthen the muscles in your arms. The main targeted areas of this workout include triceps, shoulders, chest, arms, and complete back. This exercise helps in improving your upper body strength and overall stability.


To do this exercise, you will need a sturdy chair with arms or a gym bench. After that, you need to sit on the bench and grip the arms of the chair with your hands by bending your elbows. Now, you need to elevate your butt and push it forward, out of the chair. Then, you need to lower your body slowly towards the ground by using your arm strength. Lift your body back (without sitting) and again repeat these steps 15-30 times per set.

  • Pushups

Pushups are undoubtedly the best upper body workout that helps in toning the arms as well. The main targeted areas of this exercise include the chest, back, triceps, shoulders, pectorals, back, and core. Thus, regular pushups can help you to build immense upper body strength and muscles. The best thing about pushups is that you can do it anywhere without equipment.


To do pushups, you need to lie down on the floor facing downwards. After that, place both your palms on the floor near your shoulders by bending your elbows. Now, lift your body on your toes and hands by extending your arms straight. Then, lower your body towards downwards to touch your chest on the floor. Repeat these steps 15-30 times per set.

  • Plank

Plank is an amazing full-body workout that helps in strengthening and toning of the complete body, especially arms. Moreover, there are different variations of the standard plank pose, which target different muscles group of the body. The main targeted areas of the plank include arms, shoulders, core, back, and abdominal muscles. Furthermore, the plank pose helps in improving your body posture and coordination, while reducing lower back pain.


To do the plank pose, you need to get down on the floor with your face downwards. After that, put your palms on the ground near your shoulders. Now, slowly lift your body on your toes by using your arms strength i.e. initial pushup position. Make sure to keep your knees, hips, upper body, and neck in the same line. Hold this position for as long as possible for you, until your body starts dipping. Return to the initial position and repeat these steps 2-3 times per day.

  • Diamond Pushups

Diamond pushups are an amazing exercise to tone and strengthen your upper body, especially your arms. The main targeted areas of this exercise include triceps, biceps, chest, shoulders, core, and back. Thus, diamond pushups help to build your upper body and reduce lower backache.


To do this exercise, you need to lie down on the floor with your face downwards. Now place both your hands below your chest to form a diamond shape with your index fingers and thumbs. After that, lift your body on your toes using your arms strength. Then, you need to do pushups by lowering the body towards the ground and lifting it back up. Repeat these steps 20-30 times per set.

  • Arm Circles


Arm Circles is a simple yet very effective exercise to get rid of flabby arms. The key target areas of the arm circles exercise include biceps, triceps, and shoulders. To do this exercise, you need to stand straight with your both your feet at a shoulder-width distance. Now you need to rotate your arms in the clockwise direction and then, switch to the anti-clockwise direction. Also, you can hold equal weights in both hands to increase the intensity of this exercise. Repeat the rotations in both directions 15-30 times per set.

  • Plank With Alternating Arm & Leg Lifts

Plank with alternating arm & leg lifts is an amazing full-body exercise that helps to tone and strengthen the whole body. Also, it helps to eliminate the extra fat from your arms and legs easily. The main target areas of this exercise include core, shoulders, abdominal muscles, calf muscles, and back. Furthermore, it helps to improve the body’s posture, stability, and balance.


To do the plank with alternating arm & leg lifts, you need to get down on all fours i.e. arms and knees. Make sure to keep your back completely straight and face forward by keeping your head up. After that, you need to lift and extend your left arm and right leg, such that it is in line with your back. Hold the position for a second and then, return to the initial position. Repeat these steps with alternate legs and arms for 15-30 times per set.

The Bottom Line

So these were the top 5 tips on how to lose arm fat fast for females at home. By following these tips, you can easily turn your flabby arms into perfectly toned arms. Also, by combining arm exercises with a healthy diet, you can see visible results in very little time. If you have any questions or suggestions, don’t hesitate to write in the comments section below.

0 0 votes
Article Rating
Would love your thoughts, please comment.x