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.
