What are the Recommended Exercises to Reduce Arm Fats?

If you had been exercising for quite sometime but still find that your arm fat is just too stubborn to succumb, you need to carry on with the reading. As you well know, there is no spot reduction to apply to any particular part of the body. Overall reduction of fat results in reduced fat in areas you are concerned. You need to work out for the entire body and you will find fat disappearing from your upper arms. You need to support it with exercises for arms so that your arms are toned and well defined. You will not be anymore looking for shirts that would cover your upper arms.

Why Do You Accumulate Fat In Your Arms?

For some, it is because of their genetic makeup. When the toxins in your body affect your metabolism, the calories are converted into fat cells. If you have it in your genes, you may have such fat accumulated in your arm. Excessive calorie intake too causes arm fat.

Exercises For Upper Arms

Roll up your sleeves if you are determined to lose arm fat with these exercises.



It can be safely assumed that everyone knows about skipping. This is the best way to get started since you would have done it earlier even if you were not connected with the exercise world. Skipping helps to tone your upper arms and the fat that was disturbingly visible will be carved to shape.

Push Ups


Push ups strengthen your arms and tone them. They also tone your upper body and they are good for abdominal muscles too.

Triangle Push Ups


Apart from toning your upper arm, triangle push ups give good work out to your chest muscles too. Your upper body strength develops amazingly with practice of triangle push ups.



Plank pose and their variations work well to tone your upper arm fat. If instead of keeping your arms straight, if you lower your body by bending your elbows, you will have better results.

Weight Lifting


If you are new to weight lifting, you can start with small weights. When you work with weights, your muscles are strengthened and your upper arms are toned. Beginners can start by moving the hands up and down with smaller weights. Remember not to bend your elbows.

Yoga Poses For Losing Arm Fat

Yoga helps to tone your arm fat. Some of the best yoga poses for reducing arm fat are:

  • Plank Pose
  • Downward Facing Dog Pose
  • Crane Pose
  • Cobra Pose
  • Locust Pose
  • Bow Pose
  • Hand Stand

Losing arm fat involves working on overall fat reduction. Hence, you need to design your schedule in such a way that exercise becomes a regular part of your routine. While you benefit from the exercises and yoga poses mentioned above, you need to ensure that you have a perfect diet to quicken the results. As calories are the major culprits if you overlook genetic map, you sure know that losing upper arm fat is after all, in your hands.

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