Best Simple Exercises to Lose Arm Fat

Flabby or fatty arms can be a great knock to the confidence, even if the rest of your figure is astonishing. Both men and women can be affected by the condition, so it’s important to know the best ways to get rid of the excess fat. There are some simple exercises you can do to lose your arm fat, and they will be particularly appealing to those who don’t have a lot of time.

What Cause Arm Fat?

Arm fat is typically triggered by a buildup of extra fat in the arms. While other fat depositions around the body are relatively easy to shed, arm fat is the hardest.

Another factor that causes arm fats is aging. As we age, our body has a tendency to stock up on fat and reduce lean muscle. When the fat accumulation overtakes the lean muscle content, you can get flabby arms.

Reduced metabolism can also cause the condition. As we age, our metabolism gets slower and we burn fewer calories. Because fat burn is caused by a calorie deficit, if our metabolism can’t keep up, we start to gain weight. Similarly, a simple lack of exercise can cause you to gain weight and develop arm fat.


Simple Exercises to Lose Arm Aat

The following exercises can be done in the comfort of your home, so there’s no need to go to the gym anymore.

1 Lateral Plank Walk – just like one-armed tricep curls, this helps tone the arm muscles by melting accumulated arm fat.

2 Counter Push-ups – these are similar to normal push-ups, except you perform them on an elevated surface to build up the strength to support your full bodyweight.

3 Push-ups –this is essential if you want to target the triceps and pectoral brachii muscles, thus toning the upper arms.. The good thing about these is that you don’t need equipment like dumbbells or barbells. Your body weight will be enough to melt stubborn fat.

4 Aerolean Push-ups – this certain exercise helps tone the back of the arm, also known as the triceps.

5 One-Arm Tricep Curls – this helps burn stored fat in the triceps area, which is prone to easy fat deposition. This simple exercise will not only melt excess fat, but it will also help tone your triceps.

6 Scissors – this simple exercise helps you burn fat while toning and firming your arms. As its name implies, this exercise looks like a pair of scissors being closed and opened simultaneously.

7 Weight Lifting this is one of the most effective exercises to lose arm fat. It makes your arms stronger, firmer and more lean.

8 Triceps Dips – this simple exercise will help you get toned and sexy arms. You can do this exercise with a chair.

9 Wrist Rotation – this is one of the easiest yet most effective exercises to lose arm fat. You’ll need a couple of half kg weights.

Preventing Arm Fat

It is easier to prevent arm fat from building in the first place than losing the fat you have. Here are a few tips to stop the condition in its tracks.

Drink Plenty of Water – consuming enough water ensures that your metabolism stays up to speed. You should also drink before each meal to help you feel more full and eat less.

Have a Proper Diet – this is one of the most important things to do to prevent arm fat. Fat loss is the result of a calorie deficit, and ensuring you’re eating healthy, nutritious foods is the best way to ensure this.

Exercise Daily – aside from following a healthy diet, exercise is the most important way to get rid of excess fat. Cardiovascular exercise is the best kind, because it gets your heart rate up and thus speeds up your metabolism.

Don’t skip breakfast – always eat breakfast, because this first meal of the day will give you the energy you need. Those who skip breakfast have a tendency to eat more throughout the day.


If you have accumulated fat in your arms, you may be self-conscious about how you look. However, there are ways to get rid of this! Just follow the steps above, eat healthy and make sure you exercise. Not only will this help you lose weight, it will also make your triceps look more toned.


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