You are here
Home > Health & Fitness > How To Lose Arm Fat: Effective Exercises You Can Do Easily At Home

How To Lose Arm Fat: Effective Exercises You Can Do Easily At Home

Best Exercises To Lose Arm Fat Fast

How To Lose Arm Fat?

This is one question that everyone wants to know. The arm fat not just affects your looks, but makes you look overweight even when you are not.

If you have excess weight in the arms and are wondering “how to lose weight in arms without going to the gym“, then read on.

Here, we have listed some of the best fat arms exercises for women and arms workouts which can easily be performed at home without any extensive gym equipment.

What Leads To Accumulation Of Fat in Arms?

When excess fat is present in the body, it can accumulate in any part of the body like arms, underarms, thighs, inner thighs, butt or tummy. While tummy is the most common area where fat accumulates, but the arms and thighs can also have fat accumulation.

The gradual accumulation of fat in the arms makes them flabby, and there can be several reasons behind it. Here are the most prominent ones:

  • Lack of physical activity results in lesser calorie burns and the extra calories consumed start accumulating as fat in the different body parts like arms.
  • Aging is another big reason. As we age, our metabolism becomes naturally slow and due to this, our body starts burning lesser calories each day which results are the fat deposition.
  • Lack of exercises directly targeting the arms may also result in fat accumulation in the arms.
  • Pregnancy can also be a reason behind fat accumulation. Women gain a lot of weight when they are pregnant and if the extra weight is not lost after the delivery, it starts showing up in different places in the body like arms.

Best Exercises To Lose Arm Fat Fast

1. Chair or Desk Tricep Dips

Chair Tricep Dips

It is one of the best exercises which one can do at home with a chair. By practicing these exercises on a regular basis, you will not only get rid of the arm fat but will also be able to get toned arms.

It targets the flab in the back portion of the arms and the fat accumulated in the triceps.

What Do You Need?

You only need a chair or desk with 2 feet height from the ground. Your body weight will help in toning the arms so no extra weight is required.

How To Do It?

  • After placing the chair or desk in a stable position, stand in front of it. Ensure that the distance between you and the chair is 3 feet.
  • Turn around and place your hands on the chair. Ensure that they are shoulder width apart from each other.
  • Take a seated like position in front of the chair and as your hands are placed on the chair, try to lower down the body by bending your elbows.
  • Try to go as low as possible and then come back to the starting position.
  • Perform 3 sets of this exercise with 15 – 20 repetitions in each set.

2. Push-ups

Push Ups

Push-ups can easily be done anywhere and are one of the most effective exercises for toning the arms. Push-ups are one of the few exercises that not only target your arms fat but also help in burning fat from many other areas of the body.

Push Up targets your triceps, shoulders and the chest (pectorals).

What Do You Need?

If you want, you can use a yoga mat, but, if it is not available, you can do push-ups directly on the ground. Nothing is required for this exercise.

How To Do It?

  • Kneel down in the plank position, where your hands are placed shoulder width apart, feet together, the elbows are straight and your body is perfectly straight.
  • Now, by bending your elbows slowly make your body move towards the ground. Don’t bend your body at all and ensure that it is parallel to the ground. Ensure that your stomach does not touch the ground.
  • After this, go back to the original position.
  • Perform 3 sets of this exercise with 8- 10 repetitions in each set.

Variation

If you are finding pushups very difficult to do, you can start doing then either with the help of a wall or a table. Here, you can take the push position by placing your hands on the wall or a table instead of the ground.

Another variation is baby push-ups, where you can also place your knees on the ground along with the hand.

3. Arm and Leg Lift

Arm and Leg Lift

If you want to tone your arms, but, don’t want to put too much pressure on the joints, then you can try the Arm and Leg Lift exercise. It efficiently tones the arms while stretching the back and strengthening the legs.

MUST READ:   7 Unbelievable Natural Painkillers You Have In Your Home

What Do You Need?

If you want, you can use a yoga mat, but, if it is not available, you can do push-ups directly on the ground. Nothing is required for this exercise.

How To Do It?

  • Lie down on the ground and place your knees directly below your butt and palms directly below the shoulders. Half of your body (back and hips) will become parallel to the ground and the calves, as well as the feet, will rest on the ground.
  • Now raise your left arm forward while stretching the right leg backward simultaneously. Both should be completely straight
  • Ensure that your back is straight is straight and a tension is created in the back due to flexing of the foot.
  • Hold this position for 15 – 20 seconds and breathe slowly during it. Now slowly come back to the starting position and repeat the exercise with opposite arm & leg.
  • Perform 3 sets of this exercise with 15 – 20 repetitions in each set on each side.

4. Arm Scissors

Arm Scissors

This exercise is a bit different from the other arm exercises because it is a cardio move and is quite effective in burning the arm fat.  It not only tones your arms, but also enable you to lose stubborn fat from many other areas like your tummy, thighs, and back.

What Do You Need?

Nothing is required for this exercise. You can do it anywhere.

How To Do It?

  • Stand straight, open your feet a little wider than the shoulder width. Keep your arms straight and perpendicular to the shoulders.
  • Now, stretch your arms to the sides, but don’t bend them. Keep the arms straight.
  • Afterwards, bring your arms in front of you in such a way that your arms in front of you look like a pair of scissors.
  • After this, come back to the starting position.
  • Perform 3 sets of this exercise with 20 – 25 repetitions in each set

5. Weight Lifting

Weight Lifting

This is one of the best exercises for losing fat from arms and toning them effectively. As weights are used in this exercise, it shows the results much faster and tones the arms while giving them a leaner look. Though weights are required for it, it can also be performed at home.

What Do You Need?

You can either use a bottle filled with water as a weight or can use the dumbbells. Ensure that weight, which you are using is more than 1.5 kg, and gradually, you would need to increase it to keep on challenging your body.

How To Do It?

  • Sit straight on a bench or a chair, hold the weight with both your hands and take your hands over your head.
  • Keep your arms and back straight while holding the weight in your hands. Take care that it does not hurt you.
  • Now start lowering the weight behind your head and towards the back. Go as low as possible and then come back to the starting position.
  • Ensure that your up and down movements with the weight are very slow because slow exercising helps in getting fast and effective results.
  • Perform 3 sets of this exercise with 15 – 20 repetitions in each set.
  • Increase the weight by 500 grams every two weeks (if possible).

Should I Do Cardio Exercises To Lose Weight From Arms?

While you can try different cardio exercises which are also quite effective in losing the overall weight, but, the exercise for arm fat specifically targets the flab accumulated on the arms and makes it easier to get rid of it.

A large percentage of people who have fatty arms often struggle with underarm flab. So, its vital to target this fat with the help of the best exercises for underarm flab.

Cardio will have the effect on the entire body, not just the arms. So, combine both cardio and specific arm exercises to lose the fat faster.

How To Accelerate The Fat Loss From Arms?

In order to accelerate the fat loss from arms, it’s important to take care of what you are eating.

Try to include some weight loss smoothies in your diet, avoid eating fried or junk food and don’t skip the breakfast. Have a healthy and filling breakfast every morning to speed up your fat loss. Also, drink a lot of water and stay hydrated to keep your boost your metabolism.

[Video] How To Lose Arm Fat Fast At Home

Video Source: LiveHealthyTakeCare

Conclusion

Now that you know how to lose weight in your arms, you can easily get rid of the stubborn arms fat and ensure that it does not come back again. You can combine the arms exercises with the GM Diet Plan to lose weight faster.

Shalini
With a B.Tech Degree in Computer Engineering, Shalini loves to write on the topics related to health and technology. Having 6+ years of experience in content writing and editing, She has penned down numerous articles and blogs in various niches. Apart from writing, watching movies and indulging in adventure games is what that fascinates her.
http://healthlineblog.com

One thought on “How To Lose Arm Fat: Effective Exercises You Can Do Easily At Home

Leave a Reply

CommentLuv badge
Top

Get Health Tips!!

Get amazing health tips delivered straight to your inbox everyday, just a click away.
Email address
First Name
Secure and Spam free...
6 Shares
Share3
Tweet
+1
Pin1
Share1
Stumble1