How to Get Rid of Arm Fat with the Best Exercises to Tone Arms

Eliminate the excess fat on your arms with these efficient, equipment-free exercises. Many individuals wrestle with fatty deposits particularly in the back of their arms. Need to know how to eradicate arm fat? Keep in mind that spot reduction is not the solution. It's practically unfeasible to diminish fat storages in a specific body area and such a goal should be out of your fitness strategy. Battling flabby arms necessitates more than mere targeted treatment. Why so? Well, here's all the science-based information you need on burning fat and muscle building. If you aim to firm up the back of your arms, where your triceps are located, take note of the following: Certain exercises designed to boost your lean muscle mass will yield results, but you also have to lower your body fat to observe these results visibly. Therefore, to shed fat in that zone (and elsewhere), adhere to the principles of enduring weight loss: Ensure a balanced diet rich in appropriate nutrients; achieve at least six to eight hours of sleep for your body to repair, recuperate and develop muscle; and sustain your exercise program consistently. It's also advisable to drink daily half your body weight in ounces of water. As an example, if you weigh 100 pounds, you should consume 50 ounces of water. Hydration will help you feel satiated and more energetic. The excellent news is these six arm workouts don't just target your triceps and other arm muscles but also stimulate your core. In simpler terms, you'll engage more parts of your body in work mode and burn additional calories. Incorporate these moves into your workout routine to aid in building robust triceps beneath the arm fat you're aiming to lose. Let's discuss how it works: Perform each exercise consecutively without any rest, doing as many repetitions as possible (AMRAP) in thirty seconds. If that's too easy for you, try doing each move for one minute.

1. Three-Point Push-Up

A. Start in a modified push-up position with one knee on the floor and the other leg lifted, forming a straight line from head to toe.

B. Bend elbows to 45 degrees to lower torso toward the ground.

C. Press away from floor to return to starting position.

Do AMRAP for 30 seconds. Switch sides, repeat.

2. Kneeling Triceps Press

A. Start in a tabletop position on knees and elbows, forearms pointing straight ahead with palms on the floor and toes tucked.

B. Press into palms to straighten arms while lifting hips and straightening legs until both arms and legs are fully extended.

Do AMRAP for 30 seconds.

3. Plank Arm Circles

A. Start in a high plank position.

B. Extend right arm forward, biceps by ear. Make small circles with the right arm for 15 seconds, switching directions halfway through.

Switch sides; repeat.

4. Plank Lateral Raises

A. Start in a high plank position.

B. Lift a straight right arm out to the side up to shoulder height, parallel to the floor, as if high-fiving the right wall.

C. Return right hand to starting position, then repeat on the left side. Try to keep hips from shifting side to side.

Continue alternating for 30 seconds.

5. Single-Arm Plank Up/Downs

A. Start in high plank position.

B. Lower onto the right elbow, forearm parallel to the front of the mat.

C. Press through forearm to return to starting position.

Repeat for 15 seconds. Switch sides; repeat.

6. Ceiling High-Five

A. Start in a reverse tabletop position with palms and feet flat on the floor, hips lifted parallel to the floor, and fingers pointing backward.

B. Maintaining this position, lift the right hand straight overhead as if high-fiving the ceiling. Return to starting position, then repeat on the left side.

Continue alternating for 30 seconds.

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