Do you have arm fat that you want to tone down? Then you just got on the right page because you will learn Arm Exercises that will help you tone down your arm fat.
You will also learn the causes of arm fat and the exercises that will correct it.
Flabby arms are mostly caused by the fats in the body and not building enough muscles in the arm areas.
So while you engage in Arm exercises, it is advised you also watch your intake of fat.
Therefore be strict about your diet and also engage the flabby arm exercises and you will start seeing results.
The major muscles in your arms are the Biceps and Triceps.
Your biceps can be found in front of your arm and they are worked on when you perform any exercise that deals with bending your arms at your elbow.
While the Triceps are located at the back part of the arm and they accumulate fats the most.
They are the muscles responsible for the tract of the arm at the elbow.
You work on them with exercises that target the controlled extension of your arms.
There are various ways to engage the Biceps and Triceps in arm exercises, some of which I’d mention now.
You can engage in arm exercises with weights, arm exercises without weight, arm exercises with dumbbells, arm exercises with the band, and kettlebell arm exercises.
Here are some of the exercises.
Contents
11 ARM EXERCISES TO GET RID OF FLABBY ARMS FOR WOMEN AT HOME
1. WEIGHT LIFTING
This is a weight arm exercise that is done with a dumbbell preferably.
It can still be improvised with any other household items that can be substituted for a weight.
How to do it
- Stand with your feet apart at shoulder’s width.
- Hold your dumbbell with both hands (Or any other object you can substitute as one, a water bottle) and raise it above your head.
- Make sure your arms are straight.
- Gently bring down the weight towards your back and hold it for a few seconds before lifting it again.
- You can do this up to 20 times
2. BICEP CURLS
This is a bicep workout arm exercise.
This is an arm exercise with weight for flabby arms.
How to do it.
- Stand on the ground with your feet apart at shoulders width.
- Hold the weight in each arm, with your arms facing you and your finger clutched around the weight.
- To lift the weight, bend your elbows and bring your arms up close to your shoulders.
- Keep your elbows close to your body, to maintain the right position.
- Then stay put in that position for a few seconds before you lower the weights with your arms.
- Repeat the process and do this in about 3-4 sets with 10-15 reps each.
3. PUSH-UPS
Push-ups are a bodyweight arm exercise.
It can also work well with those looking for how to lose flabby arms.
How to do it
- Lay a mat on the floor and lie on your stomach.
- Rest your hand and knee on the floor, your palms facing out.
- Then slowly lower your body until your chest has almost touched the ground.
- While your knee is still resting on the floor, gently raise your upper body.
- Stay for a few seconds, then lower your body again.
- Breathe in when your body is lowered and out when your body is raised.
4. SIDE PLANK WITH DUMBBELL RAISES
Though a side plank is known for engaging the core in exercise, when you also make use of a dumbbell, you get a side plank dumbbell arm exercise.
It will work on your core and your arms.
Don’t use a heavy dumbbell weight though.
Choose the one you are very comfortable with.
How to do it
- Spread your yoga mat on the floor.
- Rest on the mat in a side plank posture.
- Make sure your legs are crossed, your elbow and arm should form an L shape or an angle of 90 degrees (Your elbows under your shoulders and your hand facing out).
- Hold the dumbbell in the other hand.
- Then gently lift your hips from the mat, in a way that your shoulder to ankle forms a straight line.
- Hold and lift the dumbbell above your shoulders
- Then bring your arms down and rest.
- Breathe in when you lift your arms and breathe out when you bring it down.
- Repeat these movements as many times as you can then switch sides.
5. ARM SCISSORS
Arm scissors are easy flabby arms exercises that require no weights.
How to do it.
- Spread your yoga mat on the floor and stand with your legs apart.
- Stretch your arms towards your sides and make them straight.
- Then bring your arms to the front of your body and cross them until they overlap, just like scissors blades.
- Return to the starting position and do this as many times as possible. For about 20-25minutes.
- You can do it every day for better and faster results.
6. TRICEP DIPS TO LOSE ARM FAT
Tricep dip is an arm workout that uses a chair or bench that is not less than 2feet higher than the ground.
How to do it.
- Sit at the edge of a chair and put your arms behind you and your legs stretched in front of you.
- Your hand should be shoulder-width apart.
- Bend your elbows then gently get off the chair and lower your body off the seat.
- Lower your body down toward the ground.
- Stay put in this position for a few seconds while you take deep breaths.
- Push your body up again without sitting on the chair and continue as many times as you can.
7. HALF-MOON ROTATION
This is an upper arm exercise that helps to tone the arms muscles and also engages the shoulder and arms.
How to do it.
- Stand with your feet placed slightly apart.
- Lift your arms to your sides, at shoulders height.
- Then press the fingers together.
- Let your palms face the floor.
- Then slowly rotate your thumbs to the back until your palms are facing the ceiling.
- Repeat up to 20times at a stretch before resting.
8. HUG A TREE
This arm exercise also makes use of weight and work on the biceps from various points.
It also engages the sides of the chest.
How to do it.
- Stand firmly with your legs slightly apart.
- Hold the weight in each hand.
- Then stretch out your hands, parallel to the floor.
- Then bring those arms together like in a hug.
- You can imagine hugging a tree and replicating it.
- Keep your shoulders and elbows at the same level.
- Repeat this process up to 20-30times.
9. SERVE THE PLATTER
This is an arm exercise that works on the chest, biceps, and shoulders.
How to do it
- Stand firm with your feet slightly parted.
- Hold your weight in each hand, with your arms slightly stretched to each side.
- Then put your arms forward, straighten them like you are serving a platter.
- Keep the palm facing up.
- Return them to the stretched position by the side.
- Then bring your hand back towards you.
- You can repeat up to 20-30times.
10. V EXERCISE
This arm exercise engages both your arms, hips and also tones your shoulders.
How to do it.
- Stand firmly with your feet slightly giving the V shape
- Hold your weight in each hand. With your arms straight, lift the weight up in your hand drawing a V.
- Then bring it back towards your hips, with your knee bending slightly a bit.
- Make sure your arms are straight throughout the exercise and do this at least 20-25times in total.
Read Also;
- 12 Best Exercise Bikes to Lose Weight at Home
- Best Exercises to Get Rid of Stubborn Inner Thigh Fat in 2 Weeks
11. ONE ARM TRICEP DIPS
The one-arm tricep dips are a useful arm exercise that helps to lose flabby arms by focusing on the triceps.
It requires no equipment to engage it.
How to do it.
- Spread a mat and sit on it with your legs and feet joined together.
- Bend your knees and place your feet flat on the floor.
- Put your hands behind your hips on the floor.
- Place your palm on the floor shoulder-width apart with your fingers pointing at your back.
- Straightening your arms, gently raise your hips off the floor
- Bend your right elbow to bring your hips near the floor without reaching it.
- Straighten your arms again to lift your hips on the floor and bend your left elbow to bring your hip near the floor.
- Continue the circle and then change sides.
Conclusion
These are arm exercises you can engage in, to work on your flabby arms.
Follow these arm exercises, work out and you won’t need to visit a gym.
Just keep exercising at home and your flabby arms will be all gone.
