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The Three Best Ways to Lose Arm Fat

You’ve recently tried on a strapless dress and noticed that your arms are looking soft and flabby. Having excess fat on your arms can cause self-consciousness about showing off your upper body. We need to let you in on a little secret – arm fat is totally normal, especially with regards to women!

Though there are many ways in which you can improve the appearance of your arms, we are here to give you the best ways to lose arm fat.

1. Plank (inverted)

Muscles involved: Shoulders, abs, triceps, hamstrings, glutes

Count: Complete for the indicated time

Directions

  1. Sit on a mat with your legs extended and heels on the floor

  2. Place your hands directly under shoulders

  3. Lean back on your hands and raise your hips off the floor

  4. Tense every muscle in your body to form a straight line from your head to heels

  5. Hold the position for the indicated time

Tips

  • Keep your neck long, shoulders back and down away from ears

  • Don’t sink down into your shoulders

  • Keep your core engaged, hips up and body in a straight line

  • Breathe slow and steady, don’t hold your breath

2. Dips (with straight legs)

Muscles involved: Triceps, shoulders, upper back

Count: Count one every time you return to the start position

Directions

  1. Put your hands on top of the surface with arms extended and shoulders directly above wrists

  2. Keep your legs straight in front of you with your heels on the floor (or do the modification shown above)

  3. Bend your elbows to lower your hips to the floor

  4. Straighten your arms and press your body back up to the start position

Tips

  • Keep your neck long, shoulders back and down away from ears

  • Keep your core engaged

  • Keep your elbows tight to your body at all times

  • Keep your body close to the chair

3. Tricep extensions (wall)

Muscles involved: Triceps, shoulders, core

Count: Count one every time you return to the start position

Directions

  1. Stand facing a wall, with straight arms, place your hands at chin-level, shoulder-width apart

  2. Engage your core and lower your elbows until your entire forearms touch the wall

  3. Keep your fingers pointing up and elbows pointing down, and lean your body forward against wall

  4. Press into your palms to straighten your arms and push your body back to the start position

Tips

  • Keep your neck long, shoulders back and down away from ears

  • Keep your core engaged

  • Keep your hips aligned so your body forms a straight line from the head through to heels

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