General Insights
Arm fat has always been one of the distractions and concerns for some people. By doing arm exercises we not only make our bones strong but also increases our muscle strength and mass. When we tone our arms, in the initial hours after a workout, we lose our muscle strength and power but after 24-36 hours, it gets stronger. We call this “supercompensation”. This column has the best arm workouts that you should not miss.
1. Alternating Hooks
Stand with your feet shoulder-width apart, and place your dominant foot forward. Bend your knees, clench your fists and bend your elbows at 90 degrees. Raise your right arm to shoulder height and keep your forearm parallel to the ground. Rotate your shoulders and hips and punch towards the left. Switch sides and repeat.
2. Wall Push-Ups
Stand in front of a wall one big step away from it. Then put your hands out straight toward the wall and lean against it. Lift your heels. press your upper body towards the wall. Push back and repeat the exercise. Remember to keep the body straight.
3. Clockwise And Counterclockwise Arm Swings
Stand on the floor with your arms extended straight to the side at shoulder height. Move your arms clockwise in big circles fast. Try to do this as fast as you can. It’s a great exercise for the deltoid muscle.
Stand on the floor with your arms extended straight to the side at shoulder height. Move your arms counterclockwise in big circles fast. Try to do this as fast as you can. It’s a great exercise for the deltoid muscle.
4. Triceps Kickbacks
Lean forward, bend your knees and your elbows. Extend your arms behind you and squeeze your triceps. Please make your arms parallel to the ground when extending them. Go back to the start position, and repeat this exercise.
5. Up And Down Plank
Start in the straight-arm plank position. Then bend your right arm and place your forearm on the ground with your elbow under your shoulder. Bend your left arm and come down into the traditional plank position. Then reverse and come back to the start position. Repeat the exercise. Keep your body straight during the exercise. Inhale when you come down and exhale when you come up. It’s a great exercise for the quadriceps, triceps, and abdominal muscles.
You can also try Plank Challenge Exercises to make your core stronger.
6. Crab Walk
Sit down with your legs bent, place your hands shoulder-width apart on the ground behind you, and make sure your fingers are facing sideways. Lift your hips until your upper body is parallel to the ground and walk forward with your hands and feet.
7. Arm Scissors
Stand upright with your feet shoulder-width apart. Stretch your arms in front of you at shoulder height with one arm overlapping the other in the shape of the letter “X”, and then spread them apart. Switch arms, and repeat the exercise.
8. Chest Press Pulse
Hold your forearms together at shoulder height and bend your elbows with your hands together to make an “L” shape. Then lift your forearms up and down.
9. Knee Push-Ups
Start in the regular push-up position, then let your knees touch the floor and raise your feet off the floor. Next push your body up and down.
10. Triceps Stretch Left And Right
Put your left hand on your back, and use your right hand to grab your left elbow and pull it. Hold this position for a few seconds.
Put your right hand on your back, and use your left hand to grab your right elbow and pull it. Hold this position for a few seconds.
Try this arm fat-blasting workout! Get rid of flabby arms and sculpt beautiful, lean arms.
FAQs
1. Does losing arm fat help lose weight?
No, losing arm fat makes your arm muscles look stronger. Doing a full-body cardio workout can make you lose weight and make your arms look lean.
2. Why do you have arm fat?
People who have excess fat in their bodies generally have arm fat.
3. Why won’t my arms get thinner?
By calorie deficit and doing workouts together, you can make your arms look thinner.
4. Can you tone your arms in 2 weeks?
If beginners do strength training, they can tone their arms and see the difference in 2 weeks. It might take a while for people who already do high-intensity workouts to make their arms look toned.
