If we want to lose the extra fat that accumulates in our arms, we need to lose weight and do specific exercises that target the arm muscles. And the best part is that we don’t need to join a gym: we can do it all at home with a series of recommended workouts.
Forget those flabby arms. These exercises will make you look amazing. For the most effective results, perform this workout 3-4 days per week. Remember, consistency is the key to success.
1- Arm rotations
To get rid of flab is to make circles with your arms while standing. It is a very simple exercise that consists of placing your arms horizontally, without bending your elbows, and making circles between them. The idea is to make circles with a very small amplitude in order to do many repetitions in a short time. Then repeat the exercise, but in reverse.
Do 15 repetitions of 3 sets.
2- Scissors Exercise
Stand up straight with feet apart. Take your arms out to the sides and bring them in front of you. Then one hand should overlap the other, resembling the letter Х. Return your arms to the original position. Rest your arms down for 15 seconds.
Repeat this 20 times.
4- Up side-down
Stand up straight and raise your arms, bending your elbows so that your arms are behind your head. Bring your palms together. And then move your palms down, then raise them to the level of the center of your head. Then lower your arms and relax for 15 seconds.
Repeat this exercise 20 times at a fast
5- knee push ups
From a plank position on the floor, straighten your legs so that you are supported only by the tips of your toes and the soles of your hands. In a controlled motion, lower until your chest almost touches the floor. Return to starting position. If this is too difficult, lower your knees and perform the same motion.
Perform 3 sets of 10 repetitions.
6. Push-and-stretch elbow
Stand with feet shoulder width apart. Extend arms out to either side of body, parallel to floor. Clench your hands into fists. Bend your elbows so that your fists are at the level of your armpits. Return arms to original position. Then relax with your arms down for 15 seconds.
Repeat this 20 times.
7- Triceps background
For this exercise, also known as tricep dips, all you need is a chair, bench, couch, or step, and you’re good to go. In fact, it’s best for your triceps if you use a combination of objects to vary your range of motion and feel your muscles burn. Be sure to keep your butt and lower back close to the chair (or whatever object you’re using) to maximize the benefits of this exercise.
Do this exercise for 10 repetitions of 2 sets
7- Up and Down Plank
Finally, the last exercise to get rid of arm fat is a little simpler than the previous ones, but even more effective. It consists of going up and down in planks: we lie down on the floor, resting our hands and toes on the mat: from there we go to the position of the plank on the elbows and then return to the original position.
Do 3 sets of 10 repetitions.