If you’ve ever waved goodbye to a friend, only to realize that the extra jiggle on your arm kept swinging in the breeze long after your hand stopped moving, you’re not alone. Arms are one of the most-cited problem areas, leaving countless people suffering through long sleeves and cardigans in the summertime to disguise those wobbly bits.

You can lose the stubborn arm fat and get those toned and sculpted arms by doing certain exercises which are specifically meant to lose arm fat.

Effective Exercises to Lose Arm Fat

Exercise 1# Counter Push-ups

This exercise is almost like the normal push-up exercise. But the only change in this exercise is that you need either a platform or a table to perform it.

How to Perform

  • Take the push-up position by keeping your hands on the platform.
  • Keep your feet together and keep your hands apart wider than the shoulder width.
  • Also, keep your back and the shoulder straight to exert pressure on the muscles on the arms.
  • Now perform the push-ups and try to complete 3 sets of 20 push-ups.

Exercise 2# One Arm Triceps


This exercise helps to burn the accumulated fat in the triceps, the back portion of the arms. This area is prone to easy fat deposition. This exercise not only melts the excess fat in the triceps but also tones it to give a sculpted look to the arms. This is a powerful arm toning exercise.

For this exercise, you do not need any equipment. Directly on the floor you can perform it.

How to Perform

  • Sit on the floor by keeping your legs and feet joined together.
  • Keep your hands on the floor shoulder width apart and a foot behind the hips. Your fingers should point the hips.
  • Bend your knees and keep the feet flat on the floor.
  • Straighten your arms and raise your hips. This will put weight on your arms.
  • Bend your left elbow and with the help of right arm which is still straight, lower your hips to the floor. Ensure not to touch the floor.
  • Now repeat the same move with the other arm.

Exercise 3# Triceps Dips


This exercise also helps to give you a pair of super sexy toned arms by working on the triceps. You can perform this exercise at home with the help of a 2 feet height chair or desk. Here the whole body weight will work on the triceps to tone them to the desired level.

How to Perform

  • Place the chair or the desk in a stable position.
  • Stand in front of the chair by keeping at least 3 feet distance.
  • Turn your back and place your hands on the chair or desk.
  • The hands should be shoulder width apart.
  • Move forward with 3 to 4 steps away from the chair or desk.
  • Straighten your upper body and bend the knees to be in line with the chair or desk height.
  • Now bend your elbows and lower your body as low as to the ground.
  • Come back to the normal position.
  • Performing 3 sets of 20 repetitions every day will help you to lose arm fat effectively.

Exercise 4# Lateral Plank Walk

Like the one arm triceps exercise, lateral plank walk also tones the muscles of the arms by melting the accumulated fat in the arms.

How to Perform

  • Lie on the floor on your stomach and then take the plank position by keeping your hands shoulder-width apart on the floor.
  • Keep your legs and feet joined together.
  • Your fingers should point outwards and your body should be in one straight line.
  • Move and keep your right hand on the left and move your left foot towards left.
  • Follow the same moves with the left hand and right foot.
  • Return to the initial plank position.
  • Pull your abs towards your spine and pelvis.
  • Reverse the direction and take 3 steps to the right.

Exercise 5# Push-up

Targeting the pectoral and triceps brachii muscles, push-ups help you enormously to tone your upper arm by burning the fat in that area. The good thing about this resistance exercise is that to perform it you do not need dumbbells, barbells or other equipment’s. Here your body weight plays a major role to melt that stubborn fat accumulated in the arms. This exercise gives you the desired result by working on your triceps.

How to Perform

  • Lie on the floor on the stomach.
  • Now take the push-up position by keeping your feet together. Keep your hands apart wider than the shoulder width. Your elbows should be straight.
  • Now bend your elbow and move your body towards the ground. Make sure that your stomach should not touch the ground.
  • Do 3 sets of 10 repetitions every day to give a firm and toned look to your arms.
  • You can do open push-ups by keeping your hands wider than the shoulder width and close push-ups by placing your hands close to each other.

Note: If you find it difficult to do this exercise initially, then try with the knee push-ups. In knee push-ups, in spite of putting all your pressure on the toes and hands, you can hold your body on knees and hands.

Exercise 6# Aerolean Push-Up

Aerolean Push-Up
This exercise targets the triceps, thus works effectively to lose arm fat.

How to Perform

  • Lie on the floor on the stomach.
  • Now take the push-up position by keeping your feet together. Keep your hands apart wider than the shoulder width. Your fingers should point out to the sides.
  • Bend your left elbow and tilt your body to the left.
  • Come to the centre position and then repeat the same move with the right arm.
  • Perform this exercise as much as you can to lose arm fat effectively.

Note: If you find it difficult to do this exercise in the initial stage, start by keeping your knees on the floor.

Exercise 7# Scissors

Scissors exercise
Scissors is an effective cardio exercise, which can help you to lose arm fat and make them look toned and firm. It is named so as this exercise resembles a pair of scissors, which is being and opened continuously.

How to Perform

  • Stand straight and keep your hands straight in front of you in shoulder height.
  • Now, stretch them to the sides and then bring back in front of you so that both the arms overlap each other like a pair of scissors.
  • Go back to the initial position and repeat the moves at least 20 times a day.
  • Perform this simple but effective exercise at least 15 to 2o minutes to tone up your arms by burning the deposited fat in that area.

Exercise 8# Opposite Arm and Leg Lift

This is an amazing exercise as it not only tones the arms by strengthening them but also strengthens the leg muscles also. It also stretches the back. This exercise is useful to make the posture perfect.

How to Perform

  • On the floor, hold your body raised with the help of your hands and knees.
  • Your knees should be placed below your hips and your hands below the shoulder.
  • Now raise your right hand and straighten it with the fingers pointing forward.
  • At the same time raise and straighten your left leg backward.
  • Be in this position for some time and then return to the initial position.
  • Repeat the same process with the left hand and right leg.
  • Perform this exercise 15 to 20 times.


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