8 Effective Exercises to Get Rid of Arm Fat

3 August 2020

Fitness

When you are dealing with arm fat, it can sometimes feel embarrassing. No one wants to wave at someone and feel like the fat jiggles around their arm, this is one of those things that makes many people self-conscious. However, the good news is that if you are dealing with arm fat, you can easily take control of this and turn it around. Just because you are dealing with arm fat right now, does not mean that within the next few months it will get worse if you take action now.

How to Get Rid of Arm Fat

When it comes to how to get rid of arm fat, you are going to find that the only way to do this is through regular exercise that is targeting the muscles in the arm. However, you should also consider your diet as well. Those who are looking to lose fat are going to find that they must increase their fiber intake to help with this, and eat an overall balanced diet. This means cutting out the sugar and other junk food that may be tasty, but is not helping your ability to lose fat, anywhere in your body.

8 Exercises to Get Rid of Arm Fat Fast

For those who are dealing with fatty arms, they are going to want to make sure that they are doing exercises that are dedicated to working those muscles in the arms. Luckily, you will find that there are tons of exercises to do and some so easy that you can do at home. Check out these eight exercises that are great for getting rid of the arm fat you are dealing with and doing this fast.

1: Tricep dips

Tricep dips work the tricep muscles and are great for getting your muscles working. One of the easiest ways to do these at home is to utilize a chair. With a chair behind you, place your hands on the edge of this, with your feet on the floor and knees bent like you are sitting down. Lower yourself and let your arms hold you up, then press up. Repeat this for 3 reps with each rep containing 10 of these tricep dips.

2: Push ups

Push ups are a great exercise that is going to really work your arms. The key to a push up is making sure that you are doing these properly. You want to have your hands on the floor about shoulder width apart, while keeping your back straight, be sure that you have controlled movements when it comes to lowering and raising. Remember, you can put your fee down, if you need to but your arms should be doing all the work.

3: Bicep curls

Bicep curls are meant to work your upper arm and can easily be done at home. While most people think about using hand weights to do these, you can easily do these at home with household items. For example, using water bottles can add a bit of weight resistance to doing this exercise.

4: Arm circles

Standing up, put your arms out to the side and raised at shoulder height. Then slowly start to make small circles with your arms. The tighter the circle, the more you are going to feel this.

5: Scissors

Standing up, put your arms in front of your, straight out. Then move one up and one down, bring them both up at the same time to meet, imitating the movement of scissors. The exercise is one that you can easily add into your exercise routine and is going to work the front of your arms really great.

6: Tricep presses

To do these, you need to have some sort of weight, such as a dumbbell or even a bottle of water. Hold this item in your hands above your head, and then lower at the elbows behind your head and up. Repeat the process to hit your reps.

7: Weighted punch

Make your workout fun and do some punches in the air, and make them even better for your arm muscles by weighing down the arm!

8: Triceps Kickback

With hand weight in hand, get into a slight squat position and then push your arms back behind, holding them straight as possible. Then bring in, in front of you, repeat the motion to get the triceps a great workout.

Did you enjoy this article? Share it!

0
Try 30 Day Fitness Now!
See the fantastic results of the 30 Day Fitness Challenge on your own body.
Try for Free
Two screens of the 30 Day Fitness app.
Follow us on social media:
Bending Spoons S.p.A. © 2013-2019 - Corso Como 15, 20154, Milan, Italy - VAT 08931860962, REA number MI - 2056926, contributed capital €95,365.20 - We’re a PMI Innovativa (PMII).

Terms & Conditions - Website Privacy and Cookie Policy