There are few things more frustrating than having to wear a big shirt or a jacket because you have too much fat on your arms. Not only does it make you look bigger, but it also makes you feel less confident about yourself. Fortunately, there are plenty of ways to lose arm fat—even if you're not interested in doing cardio every day.
In this article, I'll show you five easy exercises that will help you tone up those triceps and biceps without spending all of your time at the gym or sweating profusely.
Push-ups
Push-ups are a great way to work your arms. They can be done anywhere, and they're a compound exercise, meaning they work multiple muscle groups at once.
You can do push-ups with your hands on the ground or on an elevated surface like a bench or chair (if you're using one). Reverse lunges will also help with balance as well as working out those pesky arm fats! These exercises are tough but worth it for all of their benefits: fat loss, toning up those muscles, and making them look good!
Reverse lunges
Reverse lunges: Stand with feet hip-width apart, holding a dumbbell in each hand. Step your right foot back and lower into a lunge until both knees are bent 90 degrees; keep the torso upright, chest lifted, and core engaged. Push back up to the start position, then repeat on the opposite side. Do 10 reps on each side for one set: rest 30 seconds between sets.
Triceps dips: Sit at the edge of a bench or chair with hands gripping its edge behind you at shoulder width apart (you may want some help getting into this position). Slowly lower yourself by bending elbows until you're parallel to the floor; press back up to starting position using only triceps strength--do not use momentum! Repeat 15 times for one set; rest 30 seconds between sets if needed so that form isn't compromised due to fatigue from multiple sets with minimal rest time in between them.
Plank
The plank is a core exercise that can be modified to work your entire body. You can do it anywhere and with or without weights, making it one of the most versatile exercises in your arsenal.
The most basic form of the plank is to place yourself in a pushup position, but instead of lowering down all the way (which would make this an actual pushup), keep yourself at full extension with arms locked out and feet tucked under hips or ankles depending on how tall you are. This will build strength in your back, shoulders, and core while also working on balance by forcing you to hold still for long periods of time--a very challenging task!
To make this more difficult: raise up onto toes instead of tucking them under; walk hands out further from sides until arms are fully extended then lower back down into full extension; add weights such as dumbbells or kettlebells held at chest level throughout the entire set.
Triceps dips
Triceps dips are a great exercise for your triceps. You can do this exercise at home, or even in a public place!
You'll need something to support your weight and keep your body off the floor. Try using:
- A chair (easiest)
- A bench (especially if there's no chair available)
- The edge of a stair (if it's high enough)
Curtsy lunges
- Curtsy lunges are a great way to get your legs, hips, and butt in shape. They also work the glutes and hamstrings.
- You can do these exercises standing or sitting down on the floor or with a bench or chair behind you.
- Start with 5 lbs (2 kg) weights in each hand and work up to heavier weights as you get stronger.
- If you're just starting out with these types of workouts, try doing them while sitting in a chair instead of standing up because they may be difficult at first if you've never done them before!
These exercises will help you lose arm fat.
- Pushups. This basic exercise tones your arms and chest, as well as improving upper body strength. To do a pushup, lie on the floor with hands placed slightly wider than shoulder-width apart. Bend your elbows so that they come close to touching the ground while keeping them straight throughout the movement, then straighten them again as you press back up into a plank position (with shoulders over wrists). Repeat this process 10 times for 3 sets total per day!
- Triceps dips are another great way to tone up those triceps' muscles in no time at all! All you need is some sort of bench or chair that's higher than waist level--if possible, try using something sturdy like an exercise ball instead since it'll be easier on your lower back! Just put one foot on top of the said object while holding onto its edge with both hands; then lower yourself down until both elbows hit 90 degrees before returning back up again slowly until reaching full extension at which point repeat continuously until done! Aim for doing 20 reps per set once every other day for best results!
Conclusion
If you're looking for some exercises to help you lose arm fat, these five are a great place to start. They target different parts of the body and will help sculpt your arms into toned muscles.
