10 Quick & Effective Exercise To Lose Arm Fat Fast

If you are someone with a mesomorph body type then ‘how to lose arm fat fast’ may be something of great concern to you. Yes, gaining weight in specific areas of the body may be an easy one but the good news to you is, as easily you can gain weight, you can reduce it in the same way. Losing arm fat is not easy but consistency can help you achieve anything. So, without making excuses and moving ahead of the question, of how to lose arm fat, we should know what are exercises to reduce arm fat.

10 exercises to reduce arm fat

1. Arm circles

Steps:
1. Stand with your arms by your sides and your back straight.
2. Raise your arms to shoulder level, palms facing away.
3. Begin by circling your arms forward without bending or flexing your elbows.
4. Complete 10 reps in one direction, then 10 reps in the opposite direction. Do three sets of ten reps.
This is the easiest way to lose stubborn arm fat.

2. Inchworms

Steps:
1. Keep your back straight and your feet close together. Place your hands at your feet and bend over. Straighten your legs.
2. Begin walking forward with your hands in front of you. Straighten your legs.
3. When you’re in an arm plank or push-up position, come to a halt.
4. Begin by taking modest forward steps with your legs. When your feet are close to your hands, come to a halt. Make three sets.
This is also the easiest and fastest way to lose arm fat.

3. Plank updown

Steps:
1. Place your palms flat on the mat, legs flexed, spine straight, and neck in a neutral position to begin the Dog Pose.
2. Extend one leg at a time behind you. Maintain a straight line with your arms extended and your head, spine, and hips. This is where you’ll begin.
3. Fist your right hand, flex your right elbow, and rest your right forearm on the floor while supporting your upper body on your left palm (like elbow plank). To aid this movement, bend your left elbow slightly.
4. Rest your left palm on the floor, flex your left elbow, and place your left forearm on the ground. You’ve reached the elbow plank position.
5. Place your right palm on the floor first, then your left. Carry out 3
This exercise not only helps to get rid of the arm fat but also works with the biceps, triceps, and core.

4. Plank taps

Steps:
1. Assume a plank stance with your arms.
2. Keep your core engaged, your neck neutral, and your gaze fixed on the mat.
3. With your right palm, tap your left shoulder and return it to the mat.
4. Place your left palm on the mat and tap your right shoulder with it. Perform three sets of ten reps.
This exercise may need more strength but it helps to reduce upper arm fat.

5. Half cobra pushup

Steps:
1. Lie down on your stomach with your elbows close to your body and your hands on either side of your chest.
2. By elevating your chest off the ground and activating your triceps muscles, push yourself into a half-cobra position. Check to see if your belly button is still in contact with the earth.
3. Instead of using your body and hips to lift yourself up, use your arms.
4. Return to the starting position after 2 seconds. Three sets of five reps are recommended.
This arm exercise to lose arm fat can also help with back pains.

6. Wall pushup

Steps:
1. Stand in front of a wall, about 1-2 feet away, on your stomach with your elbows arched back and close to your body.
2. Raise your arms to shoulder-width apart and place your hands on the wall. The tips of your fingers should be pointing upwards.
3. Bend your elbows and bring your chest and chin close to the wall while keeping your legs immobile. This is where you’ll begin.
4. Exhale and push the wall away from you until your elbows are slightly bent and your torso and chin are away from the wall.
5. Return to the starting position by inhaling. Perform three sets of ten reps.
This exercise helps to lose arm flab.

7. Pushup

Steps:
1. Face the floor while lying down on the mat.
2. Arms shoulder-width apart, elbows bent and pointed toward your feet, and fingertips pointing forward, place your hands flat on the floor beside your chest.
3. Keep your feet together, your toes flexed, your chin on the floor, and your eyes forward.
4. Count 3, 2, 1, and straighten your elbows to elevate yourself. Take a look at the mat. Maintain a strong core and a straight line between your heels and your head. In essence, you’ll be doing an arm plank.
5. Exhale and return to the beginning posture by flexing your elbows and lowering your chest and chin. Perform three sets of eight to ten reps.
Push-up not only helps to reduce arm fat but also to maintain the core and body balance.

8. Tricep dips

Steps:
1. Take a seat on a bench or a sofa. Knees should be flexed, legs should be close together, feet should be flat on the mat, arms should be behind you, elbows should be slightly flexed, and fingers should point toward your body.
2. Lift your hips off the bench or sofa and take two steps forward while balancing your body on your arms.
3. Lower your hips gradually.
4. Extend your arms just before your hips are about to contact the floor to elevate them. This brings us to the end of one repetition.
5. Lower your hips and bend your elbows. Perform three sets of ten reps.
This exercise helps to lose the arm flab and tones the arm muscle.

9. Floor dips

Steps:
1. Take a seat on the mat. Knees should be flexed, legs should be close together, feet should be flat on the mat, arms should be behind you, elbows should be slightly flexed, and fingers should point toward your body.
2. Raise your body to the point where your arms are fully extended.
3. Hold this position for a few seconds. Bring your body back to the beginning position by bending your elbows. Before completing one set, do not let your hips hit the floor. Perform three sets of ten reps.
This exercise targets the triceps along with the unwanted lose arm flab.

10. Plank with leg raises

Steps:
1. Put yourself in a plank position, keeping your core tight and your elbows just below your shoulders. Continue to breathe normally.
2. Raise your left leg from the ground. Extend the leg and hold it in this posture for three seconds.
3. Raise your right leg off the floor and lower your left leg. Hold it in place for 3 seconds before lowering it.
4. Perform three sets of eight repetitions.
This exercise tones arms and also helps to reduce arm fat.

Always remember a good warm and stretches are always required before starting the exercise. You will not get results in one day, as said earlier, consistency is the success key. If you do these workouts every other day, you’ll see remarkable results in a matter of weeks. Maintain a healthy diet, remain hydrated, and get plenty of rest. In no time, you’ll notice a difference in your body tone and energy levels.

Also read: Arm wrestling exercise for strength