Many people have fat accumulated only in the region of the arms. If you have this problem, you only need to follow these simple exercises for arms and you will be happy you did so.
There are many exercises you can perform at home, using the things available. The next arm toning exercises can make your arms fabulous in just two months.
1. Weight Lifting
Weight lifting is a time tested exercise for all those who want to lose arm fat and have toned arms. For this exercise, you can use a 2 liter cold drink bottle or a water bottle, or if you have a pair of dumbbells at home – even better.
Hold the item you selected with both your hands and lift it over your head. Keep your arms straight, this is the starting position. Lower the weight behind your back and reach it as low as you can. When you’re done bring up the weight above your head, again. The slower you move your arms, the more toned your arms will get. Do 3 sets of 20 reps and after every set take a rest of one minute.
2. Chair Dips
For this exercise you need to choose a bed or a chair, a little higher of the ground. The furniture you choose should be at least 2 feet higher than the ground and you should have 3 feet of free space in front of it. Put your hands on it facing away from the furniture. Keep your arms shoulder width apart. Keep your upper body straight and move three to four steps away from the furniture. Bend your knees than bend your elbows and move your whole body to the ground until you touch the floor. Get back into your normal position. Make 3 sets of 20 reps, every day.
3. Push Ups
Push-ups are the perfect exercise for toned arms and strong core. Even the regular kind of push-ups will strengthen your muscles. At first, it may be a little difficult for you to gain balance. It is easier if you do the push-ups by balancing on your hands and knees instead of hands and toes. At the beginning you can start with knee push-ups and then you can go for the normal ones. With this exercise you will strengthen your muscles and tone them to the maximum. Do 3 sets of 10 reps every day.
Start this exercise by standing straight and lifting your arms to shoulder height, in front of you. Stretch your arms to the side and bring them back to your front, the right hand should overlap the left, something similar to open scissors. Then, stretch them to the side again and bring them back to the front so that your left arm should overlap your right. Make 3 sets of 10 reps every day.
5. One Arm Tricep Dips
Start the exercise by sitting on the floor with your legs and feet joined together. The knees should be bent and feet placed flat on the floor. Put your hands on the floor one foot behind your hips you’re your palms shoulder-width apart and point your fingers towards your back. Lift your hips off the floor and straighten your arms. Bend your right elbow to lower your hips as close to the floor as possible. Straighten your right arm and bend your left elbow to lower your hips as close to the floor as possible just as before. Repeat by changing sides.
6. Single Arm Lateral Raise
Start this exercise with your knees and hands placed directly under your shoulders and hold a 600 ml water bottle or a dumbbell in your left hand. Raise your torso up to straighten your right hand and your left arm is raised parallel to the floor. Keep your abs engaged and hold this position for a few seconds. One you’re done, slowly lower your body to the starting position. Take the dumbbell with your other hand and repeat the exercise.
7. Opposite Arm & Leg Lift
Get on the floor on all fours. Place your knees under your hips and place your palms under your shoulders. Raise your right arm forward and stretch your left leg backward simultaneously. To create a tension in your back, flex your foot. Hold in this position for a few moments and then come back to the starting position. Repeat the same with the opposite arm and leg. Make 15 to 20 reps on both sides.
Here are some extra tips that will help you lose arm fat and lose weight naturally:
- Count Calories – Set yourself a target to reduce 500 calories per day. This will count up to 3500 calories in one week, which is equal to 2 pounds of weight loss per week.
- Drink Water – it is very important to keep yourself hydrated. It is best to drink lots of water and to cut out the intake of sugary beverages and alcohol.
- Eat Breakfast – the breakfast is the most important meal of the day. So, don’t skip it under any circumstances, because that will only lead to excessive eating latter in the day.
- Set Smaller Plates – serve your meals in smaller plates. This will help you reduce the portions and give you the sensation that you are full.
- Avoid Unhealthy Snacks – Plan your meals, this way you won’t be snacking on unhealthy salty and sugary foods.
These are the best exercises that you can try out at home if you want to lose arm fat. You can try all these exercises or you can choose only one. But, if you want to lose arm fat faster, you need to use all these exercises.
They are especially designed to sculpt your arms, so it is best to increase the count of sets every week. You should combine these exercises with foods with amino acids for muscle growth; this will help in burning the fat faster and help in developing toned arms. Most important of all is to maintain a good diet and focus on the weight loss, so you could enjoy the benefits of a healthy and happy body.