15 Tips on How to Get Rid of Arm Fat
What’s one thing looks great with every single cute summer sundress, swimsuit, tank top, or breezy lightweight t-shirt? The answer is strong, toned arms. So many summer fashion choices leave our arms exposed all the way up to the shoulder, and the fat that never bothered us in the winter is suddenly on full display, and definitely bothering us.
How to get rid of flabby arms? The fat on our upper arms is notoriously hard to get rid of, but it’s not impossible. With a two-fold approach, Michelle Obama arms are within your reach. How to get toned arms and how to lose weight in your arms? First, you need cardio to burn fat. Second, you need exercises for arms to build muscle and shape in your arms. In addition to these two aspects, you may also want to make some dietary changes to help you maximize your fat loss. What are the best arm workouts for women? Check the following list of body and arm workouts.
11 What’s the deal with cardio?
22 Ride a bike
33 Go for a run
44 Take the stairs
55 Intervals Arm Workouts for Women
1. 25 jumping-jacks
2. 30 punches (just quickly extend a fist out and across your body like you’re punching the air, alternating hands)
3. 15 squats
4. 10 push-ups followed by 30 seconds plank
5. Rest 30 seconds and repeat as many times as you can in the allotted time period.
Now that you’ve got your cardio on, we can talk about the second part of the equation, which is…
66 Muscle building
77 Good old push-ups
1. Palms flat on the floor, approximately shoulder-width apart.
2. Your whole body a straight line from your shoulders to your ankles, balanced on your toes.
3. Shoulders straight and not pinched together over your neck and back; elbows pointed to the left and right.
4. Ease your body down as low as you can without touching the floor, hold one second, then raise back up.
To do a modified push-up, cross your ankles and balance instead on your knees.
88 How to Tone Your Arms with Tricep Push-Up
1. Start in regular push-up position.
2. Lower yourself toward the floor while keeping your arms parallel to your body, elbows pointing straight back. Raise back up and repeat.
If you’re after even more of a challenge…
99 Diamond push-up
2. Bring your hands together under your chest so your index fingers and thumbs touch, forming a diamond shape.
3. As you lower your body, keep your arms tucked to your sides. Go as low as you can without touching the floor, raise back up, and repeat.
This is a challenging exercise, and can also be modified by balancing on your knees instead of your toes.
1010 One arm/side push-up
1. Lie on your left side with your knees slightly bent.
2. Cross your left arm over your chest with your hand on your right shoulder.
3. Cross your right arm over your body and put your palm on the floor. Now push yourself up with that arm until your arm is almost straight. Lower down and repeat. Switch sides after ten repetitions.
1111 Airplane extension
2. Let your shoulder blades come together as you lift your arms, chest, and legs off the floor. You’ll end up balanced on your hips and belly.
3. Raise your arms as high as you can while keeping them straight, then bring them forward to reach straight out in front of your head. Hold for one second, then slowly return to starting position and repeat.
1212 Tricep dips
1. Sit in front of your chair and put your hands behind you, on the left and right edge of the seat. Your fingers should be pointed forward.
2. Plant your feet flat on the floor in front of you, then push your body up with your arms until they’re fully extended.
3. Lower yourself down about halfway (your elbows and knees should be a 90 degree angle here), then repeat.
For an extra challenge, extend your legs out straight with your toes pointed up and just your heels on the floor.
That covers the best, tried-and-true tricep workouts that don’t require equipment. For these next tips, you only need small hand weights (1-3 pounds is just fine). You can get these on the cheap at Target or Walmart.
1313 Weighted arm circles
1. Hold a small weight (the smallest weight you have is enough) in each hand and extend your arms out so they’re parallel to the floor and form a straight line across your shoulders.
2. Make small circles with your arms without bending or moving your elbows or wrists.
3. Do 10-20 circles in one direction, then do 10-20 in reverse. Repeat for five minutes.
1414 Standing V raise
2. Keeping your arms straight (but not locked), raise the weights up to about shoulder height, slightly opening up your arms so they form a V.
3. Hold for one second, slowly lower your arms back to your sides, and repeat.
1515 Shoulder press
2. Lift the weights straight up until your arms are almost fully extended, but not locked.
3. Hold for one second, slowly return to starting position, and repeat.
1616 Tricep kickbacks
1. Hold a weight in each hand and stand with your knees slightly bent and your body leaned forward, back straight, shoulders straight and strong.
2. Hold your upper arms parallel to the floor with your elbows bent about 90 degrees and your palms toward your body.
3. Press back until your arm is straight behind you, rotating your palm upward as you go. Return to staring position, rotating your palm back toward your body. Repeat.
1717 Tricep extension
1. Raise your arms all the way up so your elbows point at the ceiling. Bend your arms so your hands are level with the back of your head.
2. Hold one weight with one hand or both, hold your upper arms straight and still, and raise the weight by extending your forearms up above your head.
3. Hold for one second, then slowly return to starting position.