Millions of people around the world dream of having toned and nicely shaped arms and getting rid of the flabs of fat on them. Excess fat on the arms is a big problem which can ruin your self-esteem and make you feel unpleasant in shirts or sleeveless dresses. Even worse, it seems like nothing works against this problem – diets aren’t designed for excess fat on the arms, and the exercise routines recommended by experts rarely work.
However, you don’t need to worry anymore – we’re going to show you 7 simple exercises which do work and will sculpt your arms in just a short time.
7 Best Exercises to Reduce Excess Arm Fat Without Weights
1. Arm circles
Arm circles are an effective exercise against flabby arms and are easy to perform. They can be done anywhere and at any time of the day. These exercises target your biceps, triceps, shoulders and upper arms in general.
Sit on the floor on a yoga mat and put your arms to the sides, then rotate them in small circles in both directions. Repeat the exercise 20 times per direction every day and your arms should look much better in a while.
2. Arm flapping
Arm flapping is a great and fun way of losing the excess fat on your arms. It will target your whole arms, shoulders and hands and can be done anywhere. Simply flap your arms like a bird, then clap your hands once they’re over your head. Repeat the arm flapping 20 times.
3. Arm pulldown
The arm pulldown exercise will tighten your arm muscles and eliminate the excess fat on the back of your body. Put your arms over your head, then close your hands in a fist and pull the arms down to the side at chest level. Hold the position to the count of 5, then put your arms up again and repeat the exercise 15 times.
4. One arm side stretch
This exercise will tone your upper back, chest and arms and is pretty fun as well. Bend your elbows first, then stretch one of your arms to the side and go back to the starting position. Repeat the exercise with the other arm and alternate between left and right for 25 times.
5. Swing arms
Although it looks easy, this exercise is pretty advanced and will definitely tone your arms. Stand upright with your feet apart and arms down by your sides, then swing them forward and backward for about 2 minutes every day.
6. Triple raise exercise
The triple raise exercise is our favorite – it’s fun and easy and will tone your arms quickly. Sit on a mat on the floor and extend your arms at chest level, then raise them above the head like in the picture above and go back to the starting position. Repeat the process to the left and right and aim for 15 repetitions.
7. Shoulder rotation exercise
This easy exercise will relax your arms and works on your arms, underarms and shoulders as well. Put your palms on your shoulders and rotate them until your elbows touch. Repeat the exercise 10 times per direction every day and your arms should look much better soon!
Follow the whole routine every day and you will easily get rid of the excess fat on your arms.