5 exercises you can do to reduce arm fats 5 exercises you can do to reduce arm fats
Have you ever stopped wearing sleeveless top and tube tops because of your heavy arms? Do you have arms that jiggle whenever you move... 5 exercises you can do to reduce arm fats

Have you ever stopped wearing sleeveless top and tube tops because of your heavy arms? Do you have arms that jiggle whenever you move them? We feel you. Having a heavy and jiggly arm can cause your confidence level to drop.

Do not worry, we got your back, or in this case, arms. Follow these simple moves to reduce those arm fats!

5 exercises that can help you reduce arm fats:

1. Push-ups

push ups

Photo: Workoutlabs

Push-ups are one of the basic exercises that can be performed anywhere at anytime. Even though it is a basic exercise, it works a few of your muscle groups such as your shoulders, back arms, abdominals, chest muscles, and the wing muscles that are hidden under your armpit. Put in some effort and you will be able to see some results on your arms and other areas of your body.

How to do it:

  • Start in the plank position with your hands firmly on the ground, directly under your shoulders.
  • Ground your toes into the floor to stabilise your lower body.
  • Flatten your back so that your entire body is neutral and straight.
  • Begin to lower your body until your chest grazes the floor.
  • Make sure to keep your body straight. Do not let your butt dip or stick out.
  • Push yourself back up to the starting position.
  • Do this for 15 reps and 3 sets.

If the normal push-up is a little difficult, you can try doing the easier version by using your knees to support your lower body instead of your toes, which is also known as the knee push-up.

2. Jumping jacks

Jumping Jacks

Photo: Workoutlabs

Jumping jacks is one of the most popular forms of exercise. It is good for exercising your arms and legs.

How to do it:

  • Stand upright with your legs together, arms at your sides.
  • Bend your knees slightly and jump into the air.
  • As you jump, spread your legs to be about shoulder-width apart.
  • Stretch your arms out and over your head.
  • Jump back to the starting position.
  • Do this for 1 minute for 3 sets.

3. Dumbbell chest press

Dumbbell chest press

Photo: Workoutlabs

This exercise works your chest muscles, shoulders, and triceps muscles. It is a popular exercise amongst weight lifters and is a good workout to help you to tone your arm to reduce flabby arms.

How to do it:

  • Lie on the bench with a dumbbell in each hand and your feet flat on the floor. If you want to be more comfortable, you can rest your feet on the bench.
  • Then, push the dumbbells up so that your arms are directly over your shoulders.
  • Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders.
  • Roll your shoulder blades back and down.
  • Repeat.
  • Do this for 15 reps for 3 sets.

4. Dumbbell row

Dumbbell row

Photo: Workoutlabs

The dumbbell bent-over row works several muscles in your upper body and arms, including your traps, rhomboids, lats, biceps and rear shoulders. You can perform this exercise with dumbbells or barbells.

How to do it:

  • With a dumbbell in each hand, bend your knees slightly and bring your torso forward by bending the waist.
  • Make sure to keep your back straight and your head up.
  • The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
  • Kepp your torso stationary and lift the dumbbells to your side, keeping the elbow close to the body.
  • Slowly lower the weight back down to the starting position.
  • Repeat for 15 reps for 3 sets.

5. Tricep dips

Tricep dips

Photo: Workoutlabs

Your triceps are muscles that run on the backside of your upper arm, from your shoulder to your elbow. Toning your triceps will help you to tone your arms easily. You do not need a lot of equipment in order to do the triceps dips. You can use a chair, a bench, or anything that can elevate you from the ground.

How to do it:

  • Position your hands shoulder-width apart on a secured bench or a stable chair.
  • Slide your butt out of the front of the bench with your legs extended in front of you.
  • Straighten your arms, keeping a little bend in your elbows.
  • Then, slowly bend your elbows to lower your body towards the floor until your elbows are at a 90 degrees angle.
  • Then, press down to the bench and straighten your elbow to return to the starting position.
  • Repeat.
  • Do this for 15 reps for 3 sets.


Vickie Ng

Vickie Ng

Vickie is a day dreamer and someone who is passionate about the world of words. The odd one in her family and amongst her group of friends. Her minds often wander elsewhere, usually thinking of interesting and unusual things. She also has an addiction for travel and craves for it 100% of the time.

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