A Dozen Arm Exercises To Reduce Arm Fat At Home

Exercise are necessary to rid your arm of unnecessary fat and strengthen and tone your arm muscles. And the good thing is that you don’t need weight for the exercises to reduce arm fat.

Here’re 12 exercise to reduce arm fat you can practice at home

Arm Circles

It is a simple exercises to reduce arm fat that you can practice at home without requiring additional accessories like a bench or belt.

How To:

• Stand straight with your feet closed and hands by your sides
• Lift your hands laterally to your shoulder level with the palms facing down
• Start moving your arms in the clockwise direction without bending your back or knees
• Complete 10 reps in clockwise and 10 in the anti-clockwise direction
• Do 3 sets of 10 reps each

Wall Push-Ups Exercise For Arm Fat

It is a great exercise as it works for the shoulders, upper back, biceps, and triceps.

How To:

• Stand straight within 1-2 feet distance from a wall
• Reach your arms to the wall and spread them wider than your shoulders on the wall
• Open your feet slightly and push your body towards the wall by folding your arms
• Stop before your chin touches the wall and come back
• It is one rep complete
• Go again and do 3 sets of 10 reps
• Maintain a slow speed to avoid colliding with the wall

Push-Ups Exercise For Arm Fat

It isn’t a regular push-up as the focus is to burn the arm fat. It will also put your core strength to the test.

How To:

• Come down on your four with your hands shoulder-width apart and legs on your toes
• Push your chest to the mat by bending your elbows and stop before the best touches the floor
• Lift your chest by straightening your arms to come to the starting position
• It is one rep complete
• Do 3 sets of 8-10 reps

Note: You can add variation to the exercise by trying wide arm push-ups or diamond push-ups to strengthen your core.

Tricep Dips

If you want to tone muscles at the back of your arms, you should try tricep dips.

How To:

• Sit comfortably on a bench with your hands fixed on the front side
• Raise your back while holding the bench and take two steps on the floor
• Slowly lower your hips until your arms are folded and come to the starting position to complete a rep
• Do 3 sets of 10 reps

Inchworm Exercise For Arm Fat

It is a good exercise as it can stretch your entire body in addition to strengthening your shoulders and arms.

How To:

• Stand straight with your feet close and arms by your sides
• Bend forward to reach your palms on the floor
• Start walking forward without bending your knees
• Stop when you reach Plank position
• Come back to the starting position by walking back
• It is one rep complete
• Do 3 sets

Floor Dips

If you are targeting your triceps and want to tone the muscles at the back of your arms, you should do floor dips.

How To:

• Sit down on a mat with your knees folded, feet joined, and hands at your back
• Shift your body weight to your arms to start
• Lift your hips until your arms are fully stretched and hold the position for a while
• Lower your hips by bending your elbow but stop before you reach the floor
• It is one rep complete
• Do 3 sets of 10 reps

Plank Up-Downs

Plank exercise has many advantages like it can strengthen and reshape your arms. This single exercise can target your shoulders, biceps, triceps, and core.

How To:

• Come down on your four with your legs straight and arms stretched to keep your chest over the floor
• Fold your right arm and place the right forearm on the floor followed by the left forearm
• Your palms should be flat on the floor
• It is one rep complete of the Plank position
• Do 3 sets of 10 reps

Plank Taps

It is an excellent strength-building exercise. It will remove excess fat from your arms and strengthen your core as well.

How To:

• Come down in a Plank position with your legs straight and arms stretched
• Bring your legs, back, and back in a straight line to start
• Tap your left shoulder with the right hand by raising the hand
• Repeat it with the left hand to complete one rep
• Do 3 sets of 10 reps

Half-Cobra Push-Up

It is a great exercise to reduce arm fat as it works faster and gives quick results.

How To:

• Lie down on your stomach with your elbows folded and palms flat on the floor
• Engage your core and push your back up to come in half-cobra position
• Keep your lower part on the mat while you lift your back up
• Hold the top position for a while and come back to the starting position to complete a rep
• Do 3 sets of 5 reps

Lateral Plank Walks

This exercise will reduce your arm flab and help balance your body posture.

How To:

• Come down on a Plank position with your hands and feet shoulder-width apart
• Move your right arm and leg 15-20 cm to your right
• Repeat it with the left arm and leg
• It is one rep complete and do 3 sets of 2 reps

Plank Rotation

It is an advanced Plank pose that works for the core, shoulders, and arms.

How To:

• Come down on a Plank position with legs straight and arms stretched
• Lift your right hand and come on side Plank position
• Keep your right hand straight towards the floor and both of your arms in a straight line and the right heel resting on the left
• Come down and do it with the left hand to complete one rep
• Do 3 sets of 10 reps

Spiderman Push-Up

It is a great exercise for the shoulders, biceps, triceps, and glutes.

How To:

• Come down on a Plank position
• Move your right hand slightly towards the right side and lift the right leg
• Do push-up and touch your right elbow with the right knee
• Bring the right hand to its original position and do it with the left hand to complete one rep
• Do 3 sets of 10 reps

Disclaimer: The above information is for educational purposes only and readers are advised to take training for exercises and do exercises under the supervision of experienced trainers.

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