7 Effective Exercises to Lose Arm Fat

I am not fond of wearing sleeveless blouses despite the tropical weather in the Philippines. One of the reasons why is because I have heavy arms! My youngest brother’s arms are even toner than mine. I do not even want to try on a slim dress because my arms look bigger. I remember my classmate in college used to play with it before because it was saggy.
According to livestrong.com, flabby arms are caused by excess fat as a result of changes with regards to the aging process. It could either be due to hormonal changes, less exercise, and decrease metabolism. With this, gravity pulls on the back of the arms resulting to arm fat.
I searched the internet to hunt for exercises that promote arm fat loss. It is no secret that being active physically is the most effective strategy. The good news is, we do not have to register for gym services because there are arm exercises that can be done at home to reduce stubborn fat.
Here are the top 7 exercises to lose arm fat
  1. Scissors
  • Stand straight and make sure that your hands are in level with your shoulder length
  • Move hands like how scissors work by overlapping the left hand with the right hand and vice versa
Note: Do this 30 times a day for better results
  1. Dips
In this exercise, a sturdy chair is needed for proper execution.
  • Stand in front of the chair with your back turned from it.
  • Place hands on the chair/ bench.
  • Push yourself down. Bend your elbows as you lower your body to the ground
  • Return to your original position.
Note: Perform 3 sets, 20 repetitions every day
  1. Weighted Punch
  • Hip-width apart, hold a dumbbell of 1-2 lbs in each hand
  • Punch your right fist up, left fist on steady
  • Pull right fist back while simultaneously punching your left fist upward
Note: Perform the alternating punches for 60 seconds
  1. Biceps Curl
  • Hold a dumbbell in each hand and stand shoulder width apart
  • Pull your lower arms towards your shoulder bending your elbows in the process
  • Lower your arms back to the starting position
  1. Overhead Triceps Extension
  • Sit on a chair and hold a dumbbell with both hands
  • Lift the weights up to the ceiling
  • Lower the dumbbell behind your head until it touches your shoulder
  • Straighten arms and bring back the dumbbell to the ceiling
Note: Do 3 sets, 20 repetitions each
  1. Wrist Rotation
  • Standing with feet shoulder-width apart, hold a 1-2 pound weight in each hand.
  • Extend your hands in front of you at shoulder height
  • Rotate wrist inward then outward
Note: Continue wrist rotating for 60 seconds
  1. Triceps Kickback
  • Kneel down and grab a dumbbell in your right hand
  • Lift your elbow until it levels off with your back
  • Raise your right arm
    until your hand, elbow, and shoulder forms a straight line
  • Lower down your arm holding the weight to the starting position slowly and with control
  • Do the same thing with your left arm
So, want to have that toned arms? What are you waiting for? Try these top 7 arm exercises and see if it is effective, or not!
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