Simple Exercises to Reduce Arm Fat at Home

Arms fat are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm and are prone to getting flabby if not exercised regularly.

simple-exercises-to-reduce-arm-fat-at-home

Infact not only women but men also suffer with this stubborn, arms fat. You must have seen many individuals with lean body structure but with unusual fatty arms which destroy their whole look.

1. Tricep Kickbacks:

tricep-kickbacks

 

How to Do:

  • For this exercise you will need 1-2 kg weights. Hold your weights and get on the floor while your knees and toes touch the floor.
  • Bend your upper body forward from the hips up and bend your elbows at 90 degree angle.
  • Now extend both your arms backwards while your palms facing each other.
  • Feel the tension in the triceps and return to the starting position. Do 3 sets of 8-10 repeats.

2. Tricep Dips:

tricep-dips

How to Do:

  • Hands must be positioned shoulder width apart on a secured chair or bench.
  • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
  • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
  • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
  • Once in this position slowly push off your hands back to the starting position. Do 10-15 reps.

3. Arm Circles:

ArmCircles

How to Do:

  • One of the easiest and most effective exercises, arm circles may be performed almost anywhere and anytime.
  • This exercise helps in toning your biceps as well as the triceps.
  • Stand straight with your arms stretched out to the sides and feet slightly apart.
  • Now rotate your arms – forward and then backwards.
  • Make sure you keep them straight all the while without bending your wrists or elbows.
  • Rotate for around 20 times in the forward direction and 20 times backwards.
  • You may increase the count with time or hold weights to make the workout more intense.

4. Tricep Extensions:

tricep-extensions

How to Do:

  • Stand on a mat with your feet hip-width apart.
  • Hold one dumbbell with both hands behind your head, bending the elbows.
  • Bring the weight towards the ceiling, straightening your arms above your head.
  • Lower back to starting position.
  • Complete 2-3 sets of 10-15 reps.

5. Lateral Plank Walk:

lateral-plank-walk

How to Do:

  • Assume the plank position on the floor as if you were starting a push-up.
  • With your legs and feet together, move your leg and arm on one side slightly outward.
  • Follow the same movement with the other side, bringing your feet together and returning to the starting position.
  • Tense your abs in the direction of your pelvis and spine.
  • Reverse direction and take three steps the opposite way.

3. Arm Circles:

ArmCircles

How to Do:

  • One of the easiest and most effective exercises, arm circles may be performed almost anywhere and anytime.
  • This exercise helps in toning your biceps as well as the triceps.
  • Stand straight with your arms stretched out to the sides and feet slightly apart.
  • Now rotate your arms – forward and then backwards.
  • Make sure you keep them straight all the while without bending your wrists or elbows.
  • Rotate for around 20 times in the forward direction and 20 times backwards.
  • You may increase the count with time or hold weights to make the workout more intense.

4. Tricep Extensions:

tricep-extensions

How to Do:

  • Stand on a mat with your feet hip-width apart.
  • Hold one dumbbell with both hands behind your head, bending the elbows.
  • Bring the weight towards the ceiling, straightening your arms above your head.
  • Lower back to starting position.
  • Complete 2-3 sets of 10-15 reps.

5. Lateral Plank Walk:

lateral-plank-walk

How to Do:

  • Assume the plank position on the floor as if you were starting a push-up.
  • With your legs and feet together, move your leg and arm on one side slightly outward.
  • Follow the same movement with the other side, bringing your feet together and returning to the starting position.
  • Tense your abs in the direction of your pelvis and spine.
  • Reverse direction and take three steps the opposite way.

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