Arm fat can be uncomfortable. It’s even more frustrating when it’s the only reason you give up that beautiful dress or top because your arms can’t fit. The struggle is real. But worry not. If your arm is on the heavier side, this article is dedicated especially to you.
The article outlines some easy to do home workouts that don’t need equipment. The only thing required of you is 10-20 minutes of your time. And since most CPT programs assert there are no exercises that target only one area of the body, you are in luck. These exercises will not tone your arms, but also other parts of your body.
So, let’s dive right in and burn that arm fat.
Arm cycles are low-impact workouts that are often incorporated in other fitness regimens. You can use dumbbells or not. You can also improvise, and instead of a dumbbell, use 600 ml water bottles.
To do the exercise:
- look for an open area where you can swing your arms freely.
- Stand upright with your feet shoulder apart.
- With each hand holding a water bottle, extend your arms straight to the side.
- Rotate your arms in a forward circular motion 50 times.
- Shift to 50 backward circular motions.
If you are a beginner, you can take a break in between the routines.
Arm cycles work your entire arm muscles, including shoulders, triceps, biceps, and back muscles.
Push-ups are known for core workouts. However, it also tones the arm muscles. Because the form is important in this workout, you can start with knee push-ups and once you’ve mastered it, proceed to the normal push-ups. To perform this workout:
- Lie flat on the ground or the mat. Ensure your legs are extended straight behind you.
- Your palms should be on the floor, close to your chest with your fingers facing forward, and your arms bent at 45°.
- Breathe in as you use your hands and toes to push yourself up in a plank position. Your body, knees, hips, torso, chest, and shoulders should be in a straight line.
- Lower yourself down to the starting position and repeat the routine.
Be cautious not to arch your back with this exercise. Try three sets of ten reps daily to get toned arms in record time.
Scissors is the ultimate workout for toning your arms. If done right, it can burn the arm fat in a few weeks. This cardio exercise mimics how a scissor opens and closes. To get started:
- Stand straight in an open area.
- Stretch your hand to the side; shoulder height.
- Bring your hands to the front with the right hand overlapping the left.
- Stretch them out again to the side, and this time, bring them to the front with the left hand overlapping the right.
This is one rep. A complete routine comprises three sets of 10 reps daily.
Arm slides work your arms and core muscles. It improves your stability, alignment, and body balance. For the exercise, you’ll need sliders.
- Start in a kneeling position with your hands resting on the sliders. Pull your belly button towards your spine to engage the abs. Ensure your spine and core are straight.
- From here, you want to slide forward towards the floor such that your chest is close to the ground.
- Return to the original position by pulling your arms. As you pull back, ensure you don’t bend your elbows.
Remember to maintain a straight elbow throughout the exercise. Your spine should also be straight, and your core engaged from the beginning to the end of the movement. Without these, you’ll be doing more harm than good.
Plank to Push Up
Plank to push-up exercise works, your tricep, core, chest, and shoulders. The workout might be a little challenging for beginners, but it’s worth a try. To do planks and push-ups:
- Start in a plank position. Rest your forearms on a mat, directly below your elbows. Stretch your legs straight behind you with your feet together and your toes on the ground. Your body should be in a straight position. Take caution not to arch your lower back.
- Push yourself up to a push-up position with one hand and then the other.
- Return to the plank position, placing one forearm to the ground at a time.
You can do three sets of 10 reps each day. But since it’s a little intense, it’s important to listen to your body and stop when you can’t go further.
Dips reduce your arm and back muscles. Dips target your shoulders, upper back, and triceps.
You’ll need a bench, a chair, or a bed that’s roughly 2 feet off the ground to do the exercise. Whatever you choose, it must be firm on the floor.
Move a few steps in front of the bench, facing away from the bench.
- Extend your hands behind you to touch the bench.
- Bend your knees to match the size of the bench. Your knee must be bent at 90°, and the distance between you and the bench roughly 3 feet.
- Extend your legs in front. Your heels should be firmly rooted on the floor.
- Bend your elbows to lower your body to the ground and then back again to the starting position.
To achieve the toned arms, you’ll need three sets of 20 reps per day.
Here, you’ll only need a table or a kitchen counter.
- Lean towards the table with your hands holding the edge of the counter.
- Move your feet from the table until your body is leaning forward. Your back should be straight. You must be well balanced in this position.
- In the inclined position, bend your elbows to lower your chest to the edge of the table.
- Straighten your arms to go back to the starting position. That’s a single rep.
Do three sets of 20 reps every day, and you’ll notice a change in a few days.
These easy to do exercises can help tone your muscles in a few weeks. Almost all of them don’t need any equipment. You can do them anywhere, whether on vacation or in the office. Plus, the workouts take the least amount of time to accomplish. So, you don’t have an excuse.
Please note that you should consult a physician before starting these workouts if you have any health complications. It’s also a great idea to talk to your personal trainer for a customized approach that will consider any unique circumstances.
About Ben Rose
Ben is the co-founder of TrainerAcademy.org. He is a certified personal trainer with 10+ years of experience in the fitness industry. Among other disciplines, he is an expert in sports conditioning and strength training.