Do you avoid buying sleeveless or short-sleeved dresses to hide your chubby arms? If yes, then you are not the only one facing this problem. Flabby arms are quite common in women due to many reasons like obesity, aging or hereditary factors. The fat accumulation in the arms is usually around the lower portion of the upper arms & triceps. Lose Arm Fat might seem to be a difficult task, but it is not impossible to get toned arms.
By combining specific exercises with a healthy diet, you can easily get rid of the arm fat. If you don’t want to go to a gym, then you can always do various home workouts. Also, you can easily decide the morning or evening workout timings according to your convenience. These home exercises not only help in eliminating the extra fat but also in strengthening the arms. Most of these exercises don’t require any special equipment and for some, a pair of dumbbells is enough.
Best exercises to lose arm fat quickly at home
Push-Ups – Push-Ups are one of the most common exercises for the strengthening and toning of the upper body. Pushups help in strengthening biceps, triceps, chest, shoulders, lower back, core, and pectoral muscles, etc. Moreover, these also help in burning the excess fat from triceps and upper arms. To do pushups, you need to lie down on your stomach. Then, you need to lift your body on your arms & toes. After that, you need to lower down your body and touch the floor with your chest. Repeat these steps 20-30 times per set. Also, make sure to keep your body completely straight while doing pushups.
Plank – Plank is an amazing workout for stretching and toning of the whole body. There are many variations of the plank pose like the full-arm plank & the forearm plank. The main target areas of this pose include arms, shoulders, hamstrings, back, and core, etc. One of the best things about this exercise is that it’s an excellent fat burner. For doing the plank, you need to lie down on the floor facing downwards. Then, you need to lift your body on your forearms and toes. Make sure to keep your complete body in a straight line and hold this position for 20-30 seconds. Repeat these steps 2-3 times daily.
Overhead triceps extension with dumbbells – As the name suggests, this exercise is mainly focused on the triceps area. Also, this exercise helps in strengthening and toning of the shoulder muscles and upper arms. You just need a dumbbell with reasonable weights. To do this exercise, you need to stand straight on the floor with your feet a bit apart. After that, you need to bend your elbows while holding a dumbbell with both hands at the back of your head. Then, you need to slowly lift the dumbbell above your head with straight arms. Repeat these steps 15-20 times per set.
Lateral arm raises – Lateral Arm Raises is a very good workout for toning and building the shoulders. It also helps in the strengthening of upper arms, core area, upper back, triceps, and neck. You just need a pair of dumbbells with suitable weights. To do Lateral Arm Raise, you need to stand straight with a dumbbell in each hand. Keep your feet apart at a shoulder-width & palms inwards. While inhaling, slowly lift your arm sideways until it forms a straight line with your shoulders. After that, you need to slowly bring down your arm while exhaling. Repeat these steps with both arms 15-20 times per set.
Triceps Dips – Triceps Dips are the most common yet effective exercises to tone and strengthen the upper body, especially triceps. These also help in improving the flexibility of the whole body. Moreover, this exercise also strengthens the muscles in the shoulders and arms. To do this exercise, you need a gym bench or a sturdy table. After that, you need to sit on the table with your feet shoulder-width apart. Then, you need to keep hands on both sides of the hips and lift your body using arms. Slowly lower your body towards the floor without moving your hands and return to the initial position. Repeat these steps 15-20 times per set.
Bicep curls – As the name suggests, the primary area of focus in this exercise is the biceps. Bicep Curls also help in strengthening and toning of the forearms, shoulders, and back. This is one of the best exercises to build biceps and burn unnecessary fat. To do this exercise, you need to stand straight on the floor with your feet shoulder-width apart. Then, you need to hold a dumbbell in both hands with outward-facing palms. After that, slowly lift the right arm to the shoulder level and hold for 2-3 seconds. Bring the arm slowly back to the initial position and repeat the same steps with the other arm. Do these steps 15-20 times per set with each arm.
Overhead press – Overhead Press is an amazing workout to build and tone the upper body. It helps in strengthening the shoulders, arms, back, core, and chest, etc. You just need a pair of dumbbells with suitable weights. To do this exercise, you need to stand straight with your feet shoulder-width apart. After that, you need to lift both dumbbells on sides by bending your elbows. Your forearms should be at a right angle to your upper arms. Then, you need to slowly lift both arms straight above your head and then, back to the initial position. Repeat these steps 15-20 times per set.
Bent-over row – Bent-Over Row is another excellent exercise for building and toning of the biceps & triceps. It also helps in the improvement of the body posture and strengthening of the back. You just need a pair of dumbbells and a sturdy bench for this exercise. To do this exercise, stand next to a bench by keeping one foot on the floor and one bent on the bench. Bend your upper body forward in such a way that it is parallel to the bench. Also, support your upper body using the arm with the empty hand. Then, slowly lift the dumbbell towards your chest by bending the elbow. Repeat these steps 15-20 times with each arm.
Windmills – Windmill exercise helps in toning and strengthening of the upper arms, shoulders, and upper back. It is an easy yet very intense exercise for your upper body. To do this exercise, you need to stand straight with your feet apart at a shoulder-width. Then, you need to lift your arms straight at the shoulder level. After that, you need to rotate your arms 15-20 times in the backward direction like a windmill. Repeat these same steps in the forward direction for 15-20 times.
Burpees – Burpees are an excellent workout for your whole body. This exercise helps in toning and strengthening the arms, quadriceps, chest, core, hips, and hamstring muscles. The best thing about this exercise is that you don’t need any equipment to do it. To do Burpees, you need to stand straight with your feet apart at a shoulder-width. Then, you need to squat down and place both hands in-between both feet. After that, you need to jump your legs backward to get into a pushup position. Next, you have to bring back your feet to the squat position. Then, you have to stand up & jump in the air with arms above your head. Repeat these steps 15-20 times per set.
Well, these were the top 10 exercises to lose arm fat quickly at home. Also, remember to eat a healthy diet along with exercises for getting the best results. Make sure to do these exercises the right way to avoid any kinds of injuries. It is very important for you to exercise daily to lose arm fat faster. In case of any queries or suggestions, you can write to us through the comments section or contact us page.