What are the Exercises to Reduce Arm Fat?

Best Exercises to Reduce Arm Fat

1. Arm Circles

Arm circles can be a great exercise to strengthen your arms and get rid of the flabby skin around your shoulders and arms. To do this, stand straight with your feet a little wide apart. Now, raise your arms and stretch them out to the sides. Then, rotate your arms in the clockwise direction first and, subsequently, in the anti-clockwise direction. This exercise can be done anywhere.

2. Bicep Curls

Bicep curls are one of the effective strength-training exercises that can help you get toned arms when done correctly. To do this, you need a pair of dumbbells. Stand straight with your feet shoulder-width apart and hold your dumbbells at your sides. Now, slowly bring your hands towards your shoulders while holding the dumbbells, and lower them down. This exercise helps strengthen and tone your arms, especially your biceps.

3. Triceps Dips

Triceps dips are one of the most effective bodyweight exercises that can help tone your arms and shoulders. It also strengthens your upper body and can be done anywhere. To do this, sit on the edge of a chair or a sturdy bench, place your hands behind you with your fingers pointed towards your legs, and extend your legs with your heels touching the floor. Now, gently lift and lower your body, bending your elbows simultaneously. Lift your body again slowly until your hands are straight. Repeat it 5-6 times. Do this exercise for a week and notice the difference in your upper arms.

4. Push-Ups

Push-ups also help strengthen your upper body, including shoulder and chest, and tone your arms, particularly the triceps. Regular practice of push-ups helps build muscle mass and reduce fat in your arms. To do this, get into the plank position with your arms shoulder-width apart and palms placed on the floor. Lower your head, chest, and hips by bending your elbows. Now, lift your head and body by pushing your hands against the ground. Hold this pose for a few seconds and return to your starting position.

5. Plank to Downward Dog

This is yet another exercise that can help tone and strengthen your arms. To do this, get into the plank position and then transition to the downward dog posture by lifting your hips. Hold this position for five counts and get back into the plank position.

FAQs

1. Do I have to lift weights to reduce arm fat?

While lifting weights can effectively reduce arm fat, other bodyweight exercises like push-ups and triceps dips can also be done to achieve similar results.

2. Will bodyweight exercises bulk up my arms?

No, bodyweight exercises will only reduce the fat in your arms and give them a toned look.

3. How often should I do the exercises meant for attaining toned arms?

Try incorporating arm exercises into your daily workout routine to get better results. If not all, you can do a couple of exercises mentioned above.