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How to Lose Arm Fat

How to Lose Arm Fat

Are you unhappy with loose arm flab that keeps you from donning sleeveless clothes? Instead of covering up flabby arms with sleeves, you can opt for exercise and diet. This article describes how to lose arm fat by performing arm exercises. Read on...
Leena Palande
Last Updated: Jun 3, 2018
Like other weight related problems, the problem of loose arm fat can be solved with the help of regular exercise and balanced diet. Proper exercises can give perfectly toned arms that can be flaunted in a sexy off shoulder dress or in sleeveless apparel. Properly designed workouts help reduce the flab from arms. You have to choose suitable forms of exercises from various types of drills and workouts, considering your own weight, physical requirements and capabilities.
Lose Arm Flab with Weights
You can choose a suitable weight, so that you can complete 8-12 repetitions. You should not overstress yourself with free weights. After performing 2-3 sets of each exercise, you can move on to the next one. For beginners, 48 hours rest is essential, to allow the muscles to recover between the workouts. It is important to keep your back and head straight throughout the routine; and shoulders too need to be stabilized. Following are the types of arm exercises which can help you lose arm fat without gaining muscle.
Biceps
Standing Biceps Curl with Dumbbells: Keep your feet shoulder-width apart and your knees slightly bent so that you are comfortable while sitting in an upright position. You should hold each dumbbell with an underhand grip (your palms should face forward) on your thighs. Stand with your elbows touching your sides close to your body. Now bend your elbows, and curl the dumbbells up to your shoulder level (your palms should face you). Do not allow elbows to move away from your body while doing this or similar dumbbell exercises. Repeat this one arm after another.
Hammer Curls with Dumbbells: Stand in the same position as described above. Hold dumbbells with your palms touching the side of your thighs. Your arms should be hanging down by your sides. Now, bend your elbows and curl the dumbbells up to approximately shoulder level. Keep your elbows firmly at your sides and do not move them. Do this, one arm at a time.
Triceps
Lying Triceps Extension with Dumbbells: For triceps workout at home, sit in an upright position on a flat bench and hold the dumbbells on your thighs with your palms facing each other. Then lie back carefully and bring the dumbbells to your chest by bending your elbows. Now, slowly push up your arms till they are completely straight at shoulder level. Then slowly bend your elbows, lower the dumbbells towards your forehead. Arms from your shoulder to your elbow should be kept steady, and your elbows should be kept pointing forward.
Triceps Kickback with Dumbbells: Stand facing the bench. Place your right knee and left hand on the bench, keeping your back straight and parallel to the bench. Seize a dumbbell with your right hand. You have to raise your arm up, keeping the upper arm (shoulder to elbow) parallel to the floor in a manner that your elbow is touching you side, and the lower arm (elbow to wrist) hanging straight down towards the floor. Try to raise the dumbbell straight back until your arm is almost straight like a backward kick towards your hip. You should be very careful as there are chances of an elbow lock. Keeping your upper arm parallel to the floor, bring the dumbbell back down. The entire movement should be in your elbow and not in your shoulder. Invert your position and do the same movements with your left arm, after completing the right arm workout.
Lose Arm Flab without Weights
Push-ups: Keeping your palms apart at shoulder width, lie down on your stomach. Keeping your knees on the floor, push your body upwards with your shoulders and arms. You have to keep your back straight and tighten your abdominal muscles while pushing up your body. Your neck should align with your back. Now slowly lower your body so that your chest would touch the floor. Slowly rise and move away from the floor again. Repeat 15 times.
Triceps Dips: Sit on a bench and place your hands at the edge of the bench. Your legs should be stretched outwards. You can also keep your legs on the floor if you wish, with the feet placed flat on the floor. Slowly with a bend in your elbows lower your body by getting up from the bench and dipping down. Then slowly bring your body to the original position by straightening your arms.
There are innumerable types of such exercises. Yoga exercises (aasanas) can also help get rid of arm fat. Gyms too have machines and trainers to help you out with ways to lose arm fat in a week. If you strictly follow a weight loss diet and perform vigorous exercise routines regularly; then losing arm fat within desired period is quite possible. A little bit of discipline aids the process.