No one is a fan of unwanted fat in the arms. While everyone has a little jiggle, you don’t want it to get too out of hand and end up with harmful fat that could affect your health. Stay on top of your fitness game and perform effective arm exercises to get rid of unwanted flab once and for all.
If you haven’t been keeping up with your exercise routine, it might be time to head back to the gym to boost your overall health. Skipping your workouts not only keeps you from staying in shape but also encourages unhealthy behavior that you want to avoid.
Arm Exercises to Burn Fat
Put on your favorite workout attire and set up your motivating playlist, it’s time to give your arms some love and work them out.
1. Elevated Bicep Curls
Building your biceps promotes strength and definition in your arms and shoulders.
Directions:
- Hold a dumbbell in each hand and stand straight with your feet about hip-width distance apart and your arms beside you.
- Lift your arms to bring them in line with your shoulders and curl your arms in to make them perpendicular to the floor. Your hands should be stacked above your elbows. Make sure that your elbows are lifted and inline with the shoulders as you perform the curls.
- Repeat this exercise for three rounds of 15 reps.
2. Triangle Push-Ups
Triangle push-ups will target your arm fat and promote overall strength.
Directions:
- Get into a high plank position with your shoulders stacked above your wrists and your hips in line with your shoulders.
- Bring your hands together to form a triangle with the tips of both middle fingers touching and both thumbs touching as you place your palms on the ground.
- Keeping the core engaged and tight, lower down to the ground and push back up to perform one rep.
- Perform at least 10 reps.
3. Overhead Triceps Extensions
Triceps extensions engage your shoulders, triceps, biceps and forearms to burn fat and tone the arms.
Directions:
- Hold a dumbbell with both hands and raise your arms to bring them overhead and rest them at the base of your neck. Your elbows should be pointing outward.
- Lift the weight to make your arms straight and then slowly lower back down. Your spine and neck should be aligned and your core should be engaged.
- Perform this exercise for about three rounds of 15 reps.
4. Jumping Jacks
A great full body workout that will leave you and your arms looking strong and fit.
Directions:
- Stand straight with your feet together and your arms beside you.
- Explosively jump your feet apart and simultaneously raise your arms to the ceiling and bring your hands together to clap.
- Jump back to the starting position to complete one rep.
- Perform this exercise for at least 60 seconds.
5. Triceps Dips
Triceps dips are excellent to target unwanted arm flab and will also promote strength in the legs.
Directions:
- Stand with your backside a few inches away from a chair and squat down to place your palms on the chair, fingers pointing toward the ground. With your knees bent, your feet should be about hip-width distance apart on the floor.
- Slowly begin to dip to lower your body to the ground and then pull it back up. Your elbows should be in line with the shoulders instead of opening out.
- Perform three rounds of 15 reps.
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Davis, L. J. (2018, March 08). 8 Exercises to Get Rid of Arm Jiggle. Retrieved from https://www.livestrong.com/slideshow/1012454-8-strengthening-moves-rid-arm-jiggle/#slide=5
F. (n.d.). How to Get Rid of Flabby Arms: The 3 Best Flabby Arm Exercises. Retrieved from https://www.fitnessblender.com/articles/how-to-get-rid-of-flabby-arms-the-3-best-flabby-arm-exercises
Mutz, P. (2015, November 05). 8 Surprisingly Simple Ways To Get Rid Of Arm Flab Without Leaving Your Home. Retrieved from https://www.littlethings.com/exercises-to-get-rid-of-arm-flab/
