11 Workout for reducing Arm Fat

Obesity is the common problem of the majority. There are many ways to reduce the weight, including, workout, hitting gym, dieting and weight loss diet pills. There are many websites that offer the diet pills for the customers.  Reducing weight from a specific area of the body is called toning up the body. It is good to reduce the loose fat from arms that seem ugly on your arms. Some easy tips to get fast weight loss by Must4Care are here:

How does workout good for weight loss?

  1. It is very easy to do and leave a gentle effect on your body.
  2. It helps in raising the metabolism rate effectively.
  3. It reduces weight and increases stamina.
  4. It burns the extra fat by raising the heart rate.
  5. Using work out products will help you in burning calories and support the respiration system.
  6. Raising the metabolism and reducing the calories these are highly effective for weight loss.
  7. It is an intriguing methodology for weight loss as well as toning up your body.

There are several ways for weight loss. This weight loss supplement is effective. It is prescribed to use twice a day for weight loss. The primary goal is to encourage the users in the way that they can have the capacity to burn the maximum calories. This product is designed by concentrating on the physical health.

Weight loss supplements

The goal behind formation of this supplement is to cut down the anxiety and tension from your life. Decreasing weight is extremely distressing assignment and the fatigue of it is adequate to kill the determination. These are composed according to your advantage without waiting too much.

Cons of the Product

  1. It can cause fatigue and headaches if you have any kind of allergy
  2. Can produce bone disease, if you have deficiency of calcium or vitamin D
  3. Creates infection in the body in case of other infectious disease
  4. Blood in urine if use expiry
  5. Produces optic trophy. Nerves connect the brain to the eye can be damaged
  6. Allergic to vitamin B12
  7. Reduces iron level in the body

Workout for Burning arm fat

  1. Opposite leg and arm lift
  2. Weight lifting
  3. Push ups
  4. Wrist rotation
  5. Hand exercise
  6. Pushing the walls with hands
  7. Scissors
  8. Counter Push ups
  9. Pushing floor with hands and by supporting feet
  10. Lateral Plank walk. It is an arm triceps workout. It helps in toning the arms muscles by burning the fats in the arm.
  11. Triceps Dips

It is very easy and simple workout for consuming fat on the arm. Keep a chair in a balanced position. Stand in front of it at the distance of three feet. Now turn back and place your hands on the chair. Bend the knees and straiten your upper body. In this way your knees and elbows will bend automatically. Come to the normal position and repeat it step by step daily. You r 20 minutes a day will burn the arm fats.

Great Post to read next: http://must4care.com/11-best-aerobic-workout-reducing-belly-fat/

1. One Arm Triceps

This exercise helps to burn the accumulated fat in the triceps, the back portion of the arms.  This area is prone to easy fat deposition. This exercise not only melts the excess fat in the triceps but also tones it to give a sculpted look to the arms. This is a powerful arm toning exercise.

For this exercise, you do not need any equipment. Directly on the floor you can perform it.

How to Perform

  1. Sit on the floor by keeping your legs and feet joined together.
  2. Keep your hands on the floor shoulder width apart and a foot behind the hips. Your fingers should point the hips.
  3. Bend your knees and keep the feet flat on the floor.
  4. Straighten your arms and raise your hips. This will put weight on your arms.
  5. Bend your left elbow and with the help of right arm which is still straight, lower your hips to the floor. Ensure not to touch the floor.
  6. Now repeat the same move with the other arm.

2. Triceps Dips

This exercise also helps to give you a pair of super sexy toned arms by working on the triceps. You can perform this exercise at home with the help of a 2 feet height chair or desk. Here the whole body weight will work on the triceps to tone them to the desired level.

  1. Place the chair or the desk in a stable position.
  2. Stand in front of the chair by keeping at least 3 feet distance.
  3. Turn your back and place your hands on the chair or desk.
  4. The hands should be shoulder width apart.
  5. Move forward with 3 to 4 steps away from the chair or desk.
  6. Straighten your upper body and bend the knees to be in line with the chair or desk height.
  7. Now bend your elbows and lower your body as low as to the ground.
  8. Come back to the normal position.
  9. Performing 3 sets of 20 repetitions every day will help you to lose arm fat effectively.

3. Lateral Plank Walk

Like the one arm triceps exercise, lateral plank walk also tones the muscles of the arms by melting the accumulated fat in the arms.

How to Perform

  1. Lie on the floor on your stomach and then take the plank position by keeping your hands shoulder-width apart on the floor.
  2. Keep your legs and feet joined together.
  3. Your fingers should point outwards and your body should be in one straight line.
  4. Move and keep your right hand on the left and move your left foot towards left.
  5. Follow the same moves with the left hand and right foot.
  6. Return to the initial plank position.
  7. Pull your abs towards your spine and pelvis.
  8. Reverse the direction and take 3 steps to the right.

4. Push-up

Targeting the pectoral and triceps brachii muscles, push-ups help you enormously to tone your upper arm by burning the fat in that area. The good thing about this resistance exercise is that to perform it you do not need dumbbells, barbells or other equipment’s. Here your body weight plays a major role to melt that stubborn fat accumulated in the arms. This exercise gives you the desired result by working on your triceps.

How to Perform

  1. Lie on the floor on the stomach.
  2. Now take the push-up position by keeping your feet together. Keep your hands apart wider than the shoulder width. Your elbows should be straight.
  3. Now bend your elbow and move your body towards the ground. Make sure that your stomach should not touch the ground.
  4. Do 3 sets of 10 repetitions every day to give a firm and toned look to your arms.
  5. You can do open push-ups by keeping your hands wider than the shoulder width and close push-ups by placing your hands close to each other.

Note: If you find it difficult to do this exercise initially, then try with the knee push-ups. In knee push-ups, in spite of putting all your pressure on the toes and hands, you can hold your body on knees and hands.

 5. Aerolean Push-Up

This exercise targets the triceps, thus works effectively to lose arm fat.

How to Perform

  1. Lie on the floor on the stomach.
  2. Now take the push-up position by keeping your feet together. Keep your hands apart wider than the shoulder width. Your fingers should point out to the sides.
  3. Bend your left elbow and tilt your body to the left.
  4. Come to the centre position and then repeat the same move with the right arm.
  5. Perform this exercise as much as you can to lose arm fat effectively.

Note: If you find it difficult to do this exercise in the initial stage, start by keeping your knees on the floor.

6. Counter Push-ups

This exercise is almost like the normal push-up exercise. But the only change in this exercise is that you need either a platform or a table to perform it.

How to Perform

  1. Take the push-up position by keeping your hands on the platform.
  2. Keep your feet together and keep your hands apart wider than the shoulder width.
  3. Also, keep your back and the shoulder straight to exert pressure on the muscles on the arms.
  4. Now perform the push-ups and try to complete 3 sets of 20 push-ups.

7. Wrist Rotation

This is one of the simplest yet effective exercises that can help to lose arm fat if performed regularly. For this exercise, you need 2 half a kilogram weight (2 half-litre water bottles).

How to Perform

  1. Stand straight and hold the half a litre water bottles in both the hands.
  2. Now, rotate your palms by holding the water bottles in clockwise first and then anti-clockwise.
  3. Perform this exercise for 60 seconds for each rotation.
  4. This exercise can help to burn the deposited fat in the arm area if done regularly.

8. Scissors

Scissors is an effective cardio exercise, which can help you to lose arm fat and make them look toned and firm. It is named so as this exercise resembles a pair of scissors, which is being and opened continuously.

How to Perform

  1. Stand straight and keep your hands straight in front of you in shoulder height.
  2. Now, stretch them to the sides and then bring back in front of you so that both the arms overlap each other like a pair of scissors.
  3. Go back to the initial position and repeat the moves at least 20 times a day.
  4. Perform this simple but effective exercise at least 15 to 2o minutes to tone up your arms by burning the deposited fat in that area.

9. Weight Lift

This is one of the most effective exercises to lose arm fat. This exercise makes your arms stronger and firmer as this exercise needs you to lift some weight by your hands to perform it. This exercise will make your arms look leaner.


How to Perform

  1. Choose an item from your home, such as a 2.5 liter water bottle, which you can use as the weight.
  2. Sit straight on a chair and hold the 2.5 liter water bottle with both the hands and lift it over your head.
  3. Keep your arms straight by holding the water bottle.
  4. Now lower the water bottle by taking it behind your back.
  5. Lower the water bottle as low as you can.
  6. Now slowly move the water bottle up above your head by holding it in both your hands.
  7. Move the bottle as slow as possible as the slow movement will tone your arms more effectively.
  8. Perform 3 sets of 20 reps of this exercise daily.

Note: Take a 1-minute break after the completion of each set for better performance. You can also increase the weight gradually to lose the arm fats easily and with less time.

10. Hand Exercises

This combination of various hand exercises is very simple but effective to lose arm fat.  There is no need to go to a gym to perform these exercises. You can very well do these at the comfort of your home. These exercises work on the upper portion of the arm where the fats get deposited easily. Perform this exercise regularly and get those super toned arms.

How to Perform

  1. Stand straight on the floor.
  2. Keep your feet shoulder width apart.
  3. Raise your arms till shoulder height and your fingers should point outwards.
  4. Now, move your hands in forward circular movements for 30 seconds.
  5. After you complete the forward circular movements, then start doing the backward circular movements for 30 seconds.
  6. Now bend your elbows and your fingers should point to the roof.
  7. Move your elbows forward and backward for 30 seconds.
  8. It will make your biceps flexible.
  9. After completing the movements of the elbows forward and backward, now join your elbows. Your fingers should point towards the roof.
  10. Move your joined elbows upwards till the jaw line and come back to the initial position.
  11. Do these movements for 30 seconds.
  12. Perform this combination of hand exercises regularly to lose arm fat.

11. Opposite Arm and Leg Lift

This is an amazing exercise as it not only tones the arms by strengthening them but also strengthens the leg muscles also. It also stretches the back. This exercise is useful to make the posture perfect.

How to Perform

  1. On the floor, hold your body raised with the help of your hands and knees.
  2. Your knees should be placed below your hips and your hands below the shoulder.
  3. Now raise your right hand and straighten it with the fingers pointing forward.
  4. At the same time raise and straighten your left leg backward.
  5. Be in this position for some time and then return to the initial position.
  6. Repeat the same process with the left hand and right leg.
  7. Perform this exercise 15 to 20 times.
  8. Tips to Prevent Arm Fat

    It is rightly said that prevention is better than cure. So if you will be able to prevent the arm fat at the first place then it is well and good.

    Have a Proper Diet: The first and foremost thing to prevent arm fat is to give proper attention to your diet as improper diet leads to the accumulation of fat in the body, which is one of the major causes of arm fat.

    So have a proper diet by including a lot of fruits and vegetable in your daily diet. It will not only make you full but also supply lower calories to your body.

    Include fiber-rich food to increase the metabolism rate, which will burn the calories and help to burn the arm fat. And at the same time fiber-rich food also keeps you full for longer period of time.

    Eat a diet with more lean protein and slow-burning carbohydrates.

    Eat Smaller Meals: Have smaller meals and at regular intervals. It will make you feel full and you will consume less food.

    Eat Breakfast:  Do not skip your breakfast as it is the first meal of your day and if you skip your breakfast, you will end up eating more throughout the day.

    Drink More Water: Drink lots of water throughout the day to speed up the metabolism process. Also, drink water before meals so that you will consume less food and less food means fewer calories.

    Green Tea: Start your day by drinking a cup of green tea. It will spur up your energy level to burn calories. Also, drink 3 to 4 cups of green tea throughout the day to burn the deposited fat by boosting your body’s metabolism rate.

    Involve in Some Cardio Exercises Daily:  Involving yourself in some cardio exercises daily will help to burn the calories that you have gained through the consumption of food. You can do swimming, climbing, skip roping, rowing to prevent the calorie deposition in the body, thus you can keep arm fat at the bay.

    Use a Stair rather than an Elevator: Always go for climbing the stairs rather than using the elevators to burn more calories.

    Performing these exercises along with following the tips meticulously will definitely give you effective results to lose arm fat. You need to involve yourself in these exercises daily. You can perform either one exercise or a combination of exercise to get the effective results against arm fat.


Looking smart is not tough as before, by using these tips you can get a fast weight loss and share this information to your friends. Tell us about your suggestions and feedback in comments or E-Mail.


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