Having flabby or oversized arms can significantly impact your confidence and appearance. Whether it's the discomfort of fitting into slim dresses or the embarrassment of going sleeveless, both women and men struggle with this issue. While women aspire for toned and slender arms, men often seek muscular definition. Saggy arms not only distort your image but also make them appear larger than they actually are.
Embarking on an arm exercise regimen is never too late. The best calisthenics programs typically incorporate exercises specifically targeting arm toning. These exercises not only help in reducing fat but also sculpt and tone your arms, fostering a sense of confidence and self-assurance.
The triceps, located at the back of the arms, are particularly prone to fat accumulation and can be especially bothersome. Fortunately, toning these areas doesn't require fancy equipment; a simple table or chair will suffice. You don't need to invest in additional workout attire either; these exercises can be seamlessly integrated into your home routine, providing convenience and accessibility. Give these straightforward exercises a try to rapidly shed fat from your arms and unveil a more toned physique.
# Weight LiftingThis is a time tested exercise to reduce arm fat and have toned arms. It is also an effective exercise to remove belly fat which strengthens the core. For this exercise, you need to select an item from your home to use as a weight. You can use a 2 liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home it works out just fine. The aim is to reach out for something which weighs around one kilo. Avoid using something breakable or valuable. It may fall down and break, so be very careful with your choice.
Hold that item with both your hands and lift it over your head. Your arms should be straight, as this is your starting position. Now lower the weight, by taking it behind your back. You need to reach it as low as you can. Make sure that you don’t hurt yourself. Bring up the weight above your head, again. The slower you move your arms, the more toned your arms will get. It is important to keep your upper arms close to your head and ears. Also try to practice this exercise in front of the mirror if you can, it will help you improve the style. You need to do 3 sets of 20 reps, which means you will move the item 60 items above your head. After every set you can take a rest of one minute. Increasing the weight or time after every week will help you to tone your muscles, effectively.
# Chair Dips
This is an effective fat reduce exercise that not only tones the arms, but also the back muscles. For this workout you need to choose a bed or chair, which is a little higher to the ground. Anything that will be stable on the ground is a good choice. A soft cushion sofa may not be the best idea; it will make the toning exercise harder to perform.
The furniture should be at least 2 feet higher than the ground. You should have 3 feet of free space in front of the item, to perform this exercise with ease. Face away from the furniture and place your hands on it. Your arms should be shoulder width apart. Move three to four steps away from the furniture; keep your upper body straight. This is your starting position. Bend your knees to match the furniture. Bend your elbows and move your whole body to the ground, the aim is to touch the floor. Come back into your normal position. You need to do 3 sets of 20 reps, every day. This is undoubtedly one of the best exercises to do to lose weight fast.
# Counter Push UpsThe counter push up is an amazing exercise to tone arms that can be done using a table or kitchen counter, as the focus of this exercise is on stability. You need to face the counter with your arms on the edge of it and your feet touching the base of the counter. Move back from the counter until you feel your body leaning forward on tiptoes.
You need to be balanced on your feet and your back should be straight. This is your starting position. Bend your elbows and come down till you touch the counter. Now straighten your elbows and come back to your starting position. This is a complete rep and you need to do 3 sets of 20 reps, every day. This will tone your arms within few weeks.
# Push Ups
Push ups are the ultimate ab workouts for 6 pack without equipment. It is the perfect exercise for toned arms and strong core. The normal kind of push ups will help you to strengthen your muscles. It may be a little difficult at first, to gain balance. It is better to practice push-ups by balancing on your hands and knees (not hands and toes).
# One Arm Tricep Dips
The one arm tricep dips in an effective exercise to lose arm fat that primarily focuses on the triceps – the back portion of the arms where most of the fat gets deposited. Being a powerful toning exercise it can be included in the 1200 calorie diet and exercise plan. The best thing about this exercise is that absolutely no equipments are required for doing it. All you will need is some clear space in your room.
Sit on the floor with your legs and feet joined together, knees bent and feet placed flat on the floor. Place your hands on the floor about a foot behind your hips, palms kept shoulder-width apart and fingers pointing towards your back. Now, raise your hips off the floor by straightening your arms. Bend your right elbow to lower your hips as close to the floor as possible, without touching it. Straighten your right arms and bend your left elbow to again lower your hips as close to the floor as possible. Repeat on alternate sides.
First start off with knee push-ups and then you can go in for the normal ones. This exercise will strengthen your muscles and tone them to the maximum. Do 3 sets of 10 reps every day, to get the best results. This is a very effective muscle building exercise, do try it out.
# Scissors
This exercise can be really fun to perform and will help you lose arm fat extremely fast. It is one of the best cardio workouts to lose weight. This exercise as mentioned in the name resembles a scissors being opened and closed. You need to begin by standing straight and lifting your arms to shoulder height, in front of you.
Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.