Many people fail to maintain sleek and well toned arms even after they do regular workouts. This is because the calories that you take in collects on certain parts of the body as fat, and arm is one of the most prominent parts of the body where fat has a tendency to collect. This is particularly true in woman. Toning of arms is a very difficult job as spot reduction is involved. However, arms can be reduced by following a series of exercise combined with proper diet.
Lifting heavy weights can help reduce weight from the arms. So, to reduce arms, you have to follow cardio as well as resistance training. Below are given some exercises that can help you reduce fat from the arms and make them well toned and sleek.
Exercises to Lose Arm Fat:
Biceps curls:
Stand straight with a dumbbell in each of your palms. Keep your palms facing upwards. Now bend your elbows to curl up your hands, so that your biceps are completely flexed. When you do this exercise, remember to keep your elbows close to your sides. Remain in this position for a second and then you can lower the weight and get back to the original position. Repeat for a few times.
Chest press on ball exercise:
Doing this exercise is good for your shoulders, triceps, core muscles, chest, glutes and the legs. Balance your body on a ball in such a way that your upper back and head are supported by the ball while your legs support the lower part of your body. Bend your elbows and bring the weights to your chest. Now lift the weights towards the ceiling by straightening your arms and squeezing the chest muscles.
Dumbbell Diagonal raises:
This is a good exercise to tone up your shoulders. Stand straight with a dumbbell on your right arms. Now you have to keep your right arm in front of you, across your body, so that it is near your left hip. Slowly raise the dumbbell in front of you and diagonally across your body in such a way that it is fully extended above your right shoulder. Now get back to the starting position and do the same with your left hand.
Bent Over Dumbbell Reverse Fly:
This exercise is very beneficial for toning your arms as well as the shoulders and the back. Stand straight and keep your feet shoulder width apart. Bend forward from your waist so that your torso is almost parallel to the floor. You can try and bend as far as it is possible for you. Hold a dumbbell in each hand. Your arms must be kept straight, pointing towards the floor. Now raise your arms away from each other, toward the ceiling. Keep your arms straight when you do this. Raise your arms till they are in line with your shoulders. Now lower your arms slowly and get back to the original position.
Moving plank exercises:
This exercise tones your upper arms and also the core. Get down into a plank position. Now move your arms ahead one by one along with your body to perform a moving plank.
Push Ups:
Doing pushups is excellent for reducing fat in the arms and it is also simple to do. By following close grip pushups you can apply more stress on your arms. To do pushups, take a plank position with your knees on the ground, so that your weight is supported by your knees and the hands. To get more benefit out of this exercise, try to do 10 to 15 pushups per day. This makes your arms well toned as well as makes your chest strong.
Triceps Dips on a chair exercise:
Triceps are great for toning the back of your arms. To do this, you have to sit on the edge of a chair. Keep your hands beside your body and grip the chair with your hands. Keep your feet on the floor in such a way that they are a few feet away from the chair, facing away from the chair. Now keep your legs straight and slide off from the chair so that you support your body weight with your arms. Lower your body slowly down in a straight line, so as to reach a 90 degree angle at your elbows. After getting in to this position, lift your body back to the original position by squeezing the back muscles of your arms. During the initial stages, you must keep your feet flat on the ground and bend your knees as you do this exercise. But with more practice, your upper body becomes stronger, so that you can perform this exercise with your legs extended. Do this exercise 8 to 9 times to get best results.
Triceps press exercise:
Stand on the floor or sit on a chair with your back straight. Now lift a dumbbell that is 3 to 5 lbs above your head. Next you have to bend your elbows in such a way that the weight of the dumbbells is concentrated behind your head. Then you can lift your elbows and get back to the starting position. Repeat this for a few times. This is very beneficial for women.
Triceps kickback with dumbbell:
This exercise is ideal for keeping the back of your arms well toned. To start this exercise, bend forward from your waist and as you do so, keep one of your arms straight on a chair and support your body. Hold a dumbbell in your other hand and keep the elbow of that hand bent at 90 degree angle. Now squeeze your triceps muscles and kick the dumbbell backwards to straighten the arms. Bring your arm back to the original position.
Upright row:
This is a good workout for your upper back, biceps and the shoulders. Stand straight and keep your feet hip width apart. Hold a dumbbell in each hand. By keeping your core muscles engaged, lift your elbows in such a way they are at level with your shoulders. As you do this, the weights in your hands must be brought together and up to your chest level. Now lower the weights and get back to the original position.
