Flabby arms, derogatorily referred to as "bat wings" by some, can be a source of embarrassment and frustration for many people. While it's not possible to have targeted fat loss specifically in one area of the body, regular exercise can help you lose weight and tone your arms.
Exercises To Get Rid Of Arm Fat
Here are some of the best exercises to get rid of arm fat.
1. Push-ups
Push-ups are a classic exercise that works the chest, triceps, and shoulders. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down towards the ground by bending your elbows and keeping your body straight. Push back up to the starting position and repeat.
If you're new to push-ups, you can modify the exercise by starting on your knees instead of your toes. As you get stronger, you can progress to doing full push-ups.
2. Tricep Dips
Tricep dips target the back of the arms, where many people store excess fat. To perform tricep dips, sit on the edge of a chair or bench with your hands next to your hips. Spread your feet out and lower your body towards the ground by bending your elbows. Push back up to the starting position and repeat.
To make tricep dips more challenging, you can extend your legs out further or place your feet on a higher surface.
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3. Arm Circles
Arm circles are a simple but effective exercise for toning the shoulders and arms. To perform arm circles, stand with your feet shoulder-width apart and your arms extended out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Reverse the direction of the circles after 10-15 repetitions.
You can do arm circles with or without weights. If you don't have weights, you can use water bottles or cans of food.
4. Bicep Curls
Bicep curls work the front of the arms and can help give you toned, defined biceps. To perform bicep curls, stand with your feet shoulder-width apart and hold a pair of dumbbells in your hands. With your palms facing up, bend your elbows and curl the weights towards your shoulders. Lower the weights back down to the starting position and repeat.
If you don't have dumbbells, you can use water bottles or cans of food as weights.
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5. Cardiovascular Exercise
Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and lose weight all over your body, including your arms. Aim for at least 30 minutes of moderate-intensity cardiovascular exercise, such as brisk walking, five days a week.
In addition to these exercises, it's important to eat a healthy diet and maintain a calorie deficit if you want to lose weight and tone your arms. Focus on eating plenty of fruits, vegetables, lean proteins, and whole grains, and limit your intake of processed foods, sugary drinks, and alcohol.
It's also important to give your muscles time to recover between workouts. Aim to do arm exercises two to three times per week, with at least one day of rest in between.
Getting rid of arm fat requires a combination of regular exercise and a healthy diet. By incorporating these exercises into your fitness routine and making lifestyle changes, you can achieve toned, defined arms that you'll be proud to show off.
