Many people have fat accumulated only in the region of the arms. If
you have this problem, you only need to follow these simple exercises
for arms and you will be happy you did so.
There are many exercises you can perform at home, using the things
available. The next arm toning exercises can make your arms fabulous in
just two months.
1. Weight Lifting
Weight lifting is a time tested exercise for all those who want to
lose arm fat and have toned arms. For this exercise, you can use a 2
liter cold drink bottle or a water bottle, or if you have a pair of
dumbbells at home – even better.
Hold the item you selected with both your hands and lift it over your
head. Keep your arms straight, this is the starting position. Lower the
weight behind your back and reach it as low as you can. When you’re
done bring up the weight above your head, again. The slower you move
your arms, the more toned your arms will get. Do 3 sets of 20 reps and
after every set take a rest of one minute.
2. Chair Dips
For this exercise you need to choose a bed or a chair, a little
higher of the ground. The furniture you choose should be at least 2 feet
higher than the ground and you should have 3 feet of free space in
front of it. Put your hands on it facing away from the furniture. Keep
your arms shoulder width apart. Keep your upper body straight and move
three to four steps away from the furniture. Bend your knees than bend
your elbows and move your whole body to the ground until you touch the
floor. Get back into your normal position. Make 3 sets of 20 reps, every
3. Push Ups
Push-ups are the perfect exercise for toned arms and strong core.
Even the regular kind of push-ups will strengthen your muscles. At
first, it may be a little difficult for you to gain balance. It is
easier if you do the push-ups by balancing on your hands and knees
instead of hands and toes. At the beginning you can start with knee
push-ups and then you can go for the normal ones. With this exercise you
will strengthen your muscles and tone them to the maximum. Do 3 sets of
10 reps every day.
Start this exercise by standing straight and lifting your arms to
shoulder height, in front of you. Stretch your arms to the side and
bring them back to your front, the right hand should overlap the left,
something similar to open scissors. Then, stretch them to the side again
and bring them back to the front so that your left arm should overlap
your right. Make 3 sets of 10 reps every day.
5. One Arm Tricep Dips
Start the exercise by sitting on the floor with your legs and feet
joined together. The knees should be bent and feet placed flat on the
floor. Put your hands on the floor one foot behind your hips you’re your
palms shoulder-width apart and point your fingers towards your back.
Lift your hips off the floor and straighten your arms. Bend your right
elbow to lower your hips as close to the floor as possible. Straighten
your right arm and bend your left elbow to lower your hips as close to
the floor as possible just as before. Repeat by changing sides.
6. Single Arm Lateral Raise
Start this exercise with your knees and hands placed directly under
your shoulders and hold a 600 ml water bottle or a dumbbell in your left
hand. Raise your torso up to straighten your right hand and your left
arm is raised parallel to the floor. Keep your abs engaged and hold this
position for a few seconds. One you’re done, slowly lower your body to
the starting position. Take the dumbbell with your other hand and repeat
7. Opposite Arm & Leg Lift
Get on the floor on all fours. Place your knees under your hips and
place your palms under your shoulders. Raise your right arm forward and
stretch your left leg backward simultaneously. To create a tension in
your back, flex your foot. Hold in this position for a few moments and
then come back to the starting position. Repeat the same with the
opposite arm and leg. Make 15 to 20 reps on both sides.
Here are some extra tips that will help you lose arm fat and lose weight naturally:
- Count Calories – Set yourself a target to reduce 500 calories per
day. This will count up to 3500 calories in one week, which is equal to 2
pounds of weight loss per week.
- Drink Water – it is very important to keep yourself hydrated. It is
best to drink lots of water and to cut out the intake of sugary
beverages and alcohol.
- Eat Breakfast – the breakfast is the most important meal of the day.
So, don’t skip it under any circumstances, because that will only lead
to excessive eating latter in the day.
- Set Smaller Plates – serve your meals in smaller plates. This will
help you reduce the portions and give you the sensation that you are
- Avoid Unhealthy Snacks – Plan your meals, this way you won’t be snacking on unhealthy salty and sugary foods.
These are the best exercises that you can try out at home if you want
to lose arm fat. You can try all these exercises or you can choose only
one. But, if you want to lose arm fat faster, you need to use all these
They are especially designed to sculpt your arms, so it is best to
increase the count of sets every week. You should combine these
exercises with foods with amino acids for muscle growth; this will help
in burning the fat faster and help in developing toned arms. Most
important of all is to maintain a good diet and focus on the weight
loss, so you could enjoy the benefits of a healthy and happy body.