Flabby or big arms can really put you down and ruin your image! They are hard to carry in a slim fit dress and going sleeveless is a huge embarrassment. Both girls and guys have the same problems with their arms. Girls want toned and slim arms, whereas guys want huge muscles. No one likes saggy arms as they make your arms look bigger than they actually are.
It is never too late to begin exercise for arms and the best calisthenics program often include arm toning exercises. It does not just reduce the fat around the area, but it also gives you toned arms. You will start feeling confident about yourself.
Many people have fat accumulated only in this region. The whole body is normal, but your arms maybe on the heavier side. Just follow these simple exercises for arms and you will be happy you did so. There is no need to become a member of a well-known gym and burn a hole in your pocket. You can perform these exercises in your house itself, using the things available. With these arm toning exercises you can make your flabby arms – fabulous in just 2 months. But you need to be determined enough to do so.
10 Best Exercises to Reduce Arm Fat
The back parts of the arms are called triceps and these are the most affected areas on the arms. They are fat guzzlers, they can get really annoying. You need only a table or chair to tone these. You don’t need to buy extra pairs of clothes for exercising. You can do these in your comfort, at your home. So do try these simple exercises to lose fat fast from your arms.
1. Chair Dips
An effective way to reduce fat and tone your arms is through chair dips. This exercise can also strengthen the back muscles.
You can use a 2 feet high chair when performing this exercise at home. Make sure that the chair is stable on the ground.
2. Push Up
Doing push up isn’t only good for achieving 6-pack abs without equipment. It can also help to tone your arms and get strong core. It may be difficult to gain balance at first, but constant practice will help you get the hang of it.
This exercise is perfect to tone your muscles to the maximum. It doesn’t require using equipment. You can melt stubborn fat in your arms through your body weight. Push up also works on your triceps.
3. Simple Arm Rotating Exercise
This is a great warm-up exercise to any exercise routine aiming to reduce arm fat.
Start in a standing position, and place your feet slightly apart. Extend your arms to both sides, so that they are parallel to the ground. Make your hands in fists, and start rotating your arms in fast clockwise motions.
Rotate 20 times, and then release your hands in the initial position. Relax for about 15 second, and then do the same process again.
Repeat this 10-15 times. For optimal results, repeat this exercise at least two times a day.
This exercise is so simple that you can do it while catching a break outside your office, or in your home while you’re watching TV.
This exercise can be really fun to perform and will help you lose arm fat extremely fast. It is one of the best cardio workouts to lose weight. This exercise as mentioned in the name resembles a scissors being opened and closed. You need to begin by standing straight and lifting your arms to shoulder height, in front of you.
Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.
5. Arm Plunge Exercise
With this exercise, you will tone your biceps and triceps muscles by bending them all the method out.
Start in a standing position, and position your legs, thighs, and feet slightly apart. Extend your arms to both sides with your palms turned forward. Plunge your arms down in one sweeping motion, and turn the palms backward. Bring the arms back up with your palms faced upward and elbows a little bent toward the ground. Rapidly repeat these motions 20 times. Unwind with your arms down for about 10-15 seconds. Do this 8-10 times, twice a day. For extra flection, hold a can of tomatoes or a water bottle in each hand while doing the exercise.
6. Push-and-Stretch Elbow
A terrific workout that presses the elbows back and extends the arms out. You can either perform it as part of a routine, or as a standalone exercise.
The position to begin with is the exact same as in the previous exercise- standing with feet placed a little apart. Extend both arms to each side and make fists. As you roll the elbows in, your fists should be at the same height as your armpits. Then, push the elbows back so that your fists are dealing with the front. Rapidly, unfold the elbows and extend both arms to the sides once again. Do these movements rapidly 20 times, and then relax with your arms down for about 15 seconds. Repeat this 10-15 times, two times a day.
7. Upside-Down “Namaste” Exercise
This one is also an innovative workout for your triceps muscles.
While standing, stretch your arms up right above your head. Then, bring your palms together while folding the arms behind your head, and as you’ll push the palms down your arms will bend. Move your arms up with your palms still together and at the very same height with the middle of your head. Quickly do these motions 20 times, then bring your arms in a relaxing position and remain there for around 15 seconds. Do this 10-15 times, twice a day.
8. Push-and-Pull Workout
If you are a novice, make sufficient breaks to rest your body as you do this great workout for toning you sagging arms.
Stand up and place your legs and feet a little apart. Gradually flex you knees as if you will sit on a chair, with your buttocks pressed backwards. Raise your arms upward diagonally in front of you, then rapidly put your arms by your waist with elbows folded at each side of your body. Quickly do these movements 20 times. The workout look like pushing and pulling something put diagonally at the top of your head. Rest your arms while standing straight for about 20 seconds, and then repeat 5-10 times. Do the entire process two times a day.
9. Wall Push-Ups
Do wall push-ups in mix with some aerobic exercise for ideal outcomes.
Face a wall at least at the distance of the length of your arm, and put your legs a little apart. Extend your arms forward so that your palms are touching the wall. If you desire to promote your triceps more, put your palms at a shorter distance. Bend your body forward to go diagonal as your elbows fold at the bottom, and your heels raise so that you stand only on your tiptoes. Then, push your body back from the wall, extending your arms and standing back on your whole feet. Do these movements 20 times, and after that rest for 10-15 seconds. Repeat the entire process 20 times, twice a day.
10. Arm Kickback Exercise
An excellent exercise for enhancing your arms for additional workout, and toning your triceps muscles.
Kneel on the ground and place your hands by your sides. Place the sole of your ideal foot flat on the flooring by raising your right knee. In this position, with your left knee on the flooring, lean your upper body somewhat forward, and raise your right arm behind you back at a 90 degree angle. Extend your right arm backward to a position that is comfy for you. Fold the right elbow back to put your hand at your side and after that stretch it back once again. Repeat these movements 15-20 times, and do this workout 5-10 times with each leg. Do this two times a day.
Check out the video below that reveals some more arm exercises.
– You can produce your own routine by combining these workouts. Ensure you start with an easier exercise, continue with the push-ups, and surface again with a basic exercise. Rest in between. Your fitness trainer can create the best exercise regimen for you as well, considering your BMI, health, and endurance.
– Drink plenty amounts of water.
– Do not over exert yourself, as you can damage your health. For that reason, make breaks between the workouts.
– Avoid scrap food, and consume much healthier foods. Otherwise, the workout won’t reveal any outcomes.
– Do plenty of aerobic workout like running, strolling, swimming, running, taking the stairs, etc.