10 Effective Exercises To Reduce Arm Fat In 2 Weeks

Exercises to Lose Arm Fat at Home

Every person is different and each body is unique. However, certain issues are common for many people. One such recurring problem is flabby arms. Many people have fat accumulated only in this region. The whole body is normal, but your arms may be on the heavier side. 

Some of the most common causes of arm fat are obesity, significant weight gain, or genetics. Women are most likely to feel unhappy about how fat is distributed in their arms. Insulin resistance and a stagnant lifestyle can also increase the percentage. However, these factors can be worked on through targeted workouts, a better diet, and a healthier lifestyle.

Just follow these simple exercises for arms and you will be happy you did so. There is no need to become a member of a gym and burn a hole in your pocket. You can perform these exercises at home using items that are available to you. With these arm toning exercises, you can make your flabby arms fabulous in just 2 months. However, you need to be determined enough to do so. 

Before diving into the exercise list, we must understand why arm fat increases and the science behind how it can be reduced. 

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What Is Arm Fat and the Main Causes Leading to It? 

Excess fat that accumulates in the upper extremities is often referred to as “arm fat”. While the accumulation of fat in the upper arm region is sometimes a source of body insecurity, the good news is that it’s not generally considered to be a symptom of ill health.

There are two primary categories of fat in the human body: 

Visceral 

Visceral fat is the type that surrounds and protects the vital organs, while subcutaneous fat is found just beneath the skin. Visceral fat constitutes a smaller portion of overall body fat, it plays a crucial role in safeguarding our organs, but excessive amounts of it have been associated with various health conditions, including cardiovascular disease, breast cancer, and dementia (12, 1) 

Subcutaneous  

Arm fat is considered subcutaneous fat, which is generally less concerning for overall health than excess visceral fat. From a physiological perspective, arm fat may not be inherently harmful. However, it can serve as an indicator of overall body fat percentage and pose a risk factor for metabolic disorders, such as type 2 diabetes. (4)

The main causes of arm fat include:

1. Sex

While men can acquire arm fat, studies have proven that women have a higher predisposition to it (7).  Tight clothing and strappy lingerie that force the skin to sag out can also contribute significantly to loose upper-arm skin.

2. Weight

If you’re overweight, fat may get deposited in or under your armpits. However, this distribution of fat in the body is largely attributed to genetics. If you have excess weight, subcutaneous fat may deposit in your underarm area. Weight gain can also make your breast and armpit area larger.

Losing weight by eating a nutritious diet and exercising can help reduce armpit fat. However, it is important to remember that while it’s difficult to target or spot-reduce specific areas of the body, it is not impossible. (8)

3. Lifestyle choices 

Poor lifestyle choices include consuming more calories than those you burn. Excess calories are then stored in the body as fat, which may take a permanent position in the arm region. Binging on this kind of food may include consuming refined carbohydrates such as pasta, white bread, breakfast cereals, and other pre-packaged ingredients that are high in calories but low in fiber, and ultimately cause blood sugar levels to increase more rapidly. (10) 

Read more: Armpit Detox: Why People Do it, Whether it Works & How to Do It

10 Best Exercises for Reducing Arm Fat

To successfully tone your arms, you need to understand which muscles are worked during your arm workout and which problem zones accumulate the most fat. Your upper arm consists of four muscles – three on the front and one on the back. 

Let’s take a look at the two best known upper-arm muscles: 

Biceps 

Your biceps are located on the front of your arm and they are responsible for the supination of your arm and flexion at the elbow. The biceps are generally worked when performing curling and bending movements (5).

Triceps

The back part of the arms are called triceps and this is one of the most affected areas on the arms. They are responsible for the extension of the arm at the elbow. When it comes to exercise, you want to target your triceps with exercises that focus on the controlled extension of your arms.

Weightlifting is a time-tested exercise for reducing arm fat and toning the region. It’s also effective for removing belly fat and strengthening the core. (9) While weightlifting may not result in fat loss in your arms specifically, it can help increase overall fat loss and tone your arms to help them look slimmer.

These 10 best exercises for reducing arm fat will target both your biceps and triceps, toning and strengthening them and increasing your overall calorie expenditure, thereby promoting weight loss. The following exercises require no special equipment and can be performed by anyone of any age who has been medically cleared for exercise. You only need a table or chair to tone your arms. It is also not necessary to buy any special clothes just for exercising. You can perform these in the comfort of your own home. Try these simple exercises to lose fat fast from your arms.

Overhead Tricep Extension

Weightlifting is a time-tested exercise for reducing arm fat and toning the region. It’s also an effective exercise for removing belly fat and strengthening the core. (9) While weightlifting may not result in fat loss in your arms specifically, it can help increase overall fat loss and tone your arms to help them look slimmer.

How to do this exercise: 

1. For this exercise, you need to select an item from your home to use as a weight. You can use a 2-liter soft drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home, they will also be fine.
   The aim is to reach out for something that is light enough to lift overhead safely, but heavy enough to challenge your muscles, likely between 1 to 5 kilos. Avoid using anything that is breakable or valuable – it may fall and break, so be careful with your choice.

1. Hold the item with both hands and lift it above your head. Your arms should be straight, as this is your starting position.
   
2. Now lower the weight behind your back by bending your elbows. You should reach it as low as you can. Make sure you don’t hurt yourself. Bring the weight up above your head, again. Time under tension creates better results, so take your time with the movements It is important to keep your upper arms close to your head and ears.

Try practicing this exercise in front of the mirror if possible as this will help you improve your form and posture. Complete 3 sets of 12 reps Rest for one minute after each set. Increasing the weight or number of reps every week will help you to tone your muscles more effectively.

When toned defined arms are only one goal among many, it’s helpful to have a one-stop shop for fitness improvement in addition to the exercises for removing arm fat. Downloading the BetterMe app means you get a personal trainer, nutritionist, and cheerleader who will help you every step of the way.

Chair Dips

This is an effective exercise that tones the arms including triceps and anterior deltoid muscles.

How to do this exercise: 

1. For this workout, you need a bed or chair. It needs to be stable on the ground as your body weight will be pressed on it. A soft cushioned sofa may not be the best idea as this surface is unstable making the exercise difficult to perform.
   The furniture should be at least 2 feet higher than the ground. You should have 3 feet of free space in front of the item to perform this exercise with ease
   
2. Sit on the edge of the furniture with your hands placed on the edge, fingers curled over the side. Your arms will be shoulder-width apart. With feet flat on the floor slide your butt off the edge of the furniture so your arms are holding up your weight. This is your starting position.
   
3. Bend your elbows and lower your body towards the ground as low as you feel you can safely go, then return to your starting position. Be sure to keep your close to the edge of the furniture, as this is an optimal position for shoulder health.

You need to do 3 sets of 12 reps. Rest one minute between sets. This is undoubtedly one of the best exercises for toning and shaping the back of the arm.

Counter Push-Ups

The counter push-up is an amazing exercise for toning the arms that can be done using a table or kitchen counter, as the focus of this exercise is on stability.

How to do this exercise: 

1. You must face the counter with your hands on the edge of it and your feet touching the base of it. Move your feet back from the counter until your body is leaning forward on balls of your feet. You need to be balanced on your feet and your back should be straight. This is your starting position.
   
2. Bend your elbows and lower your chest to the counter. Now press your hands into the counter, straighten your elbows, and come back to your starting position. Do 3 sets of 12 reps. Rest one minute in between sets. This exercise will be an important contributor to toning your arms.

Knee Push-Ups

Push-ups are not only great for your arms, but the ultimate ab workout for a six-pack,. This is the perfect exercise for toned arms and a strong core. Regular push-ups will help strengthen your muscles. While it may be a little difficult to gain stamina at first, it is advisable to practice push-ups on your hands and knees before trying on your hands and toes.

How to do this exercise: 

Start with knee push-ups before attempting normal ones. Do 3 sets of 10 reps for best results. This is an incredibly effective muscle-building exercise.

Scissors

This exercise can be fun to perform and will help you lose arm fat really fast. It is one of the best cardio workouts for losing weight. This exercise resembles scissors being opened and closed. 

How to do this exercise: 

1. You will start by standing straight and lifting your arms to shoulder height in front of you.
   
2. Stretch your arms to the side, this resembles open scissors. Then bring them back to your front. The right hand should overlap the left.
   
3. You will then stretch them to the side again and return them to the front. This time, your left arm should overlap your right. This is a complete rep and you should perform 3 sets of 45 seconds. Rest one minute between sets.

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Floor Tricep Dips

The one-arm tricep dip is another effective exercise for losing arm fat that is primarily focused on the triceps. As a powerful toning exercise, it can be included in an exercise plan. The best thing about this exercise is that absolutely no equipment is required for it. All you will need is some clear space in your room.

How to do this exercise: 

1. Sit on the floor with your legs and feet joined together, knees bent, and feet placed flat on the floor. Place your hands on the floor approximately a foot behind your hips, palms shoulder-width apart, and fingers pointing towards your back.
   
2. Now, raise your hips off the floor by straightening your arms. Bend your elbows to lower your hips as close to the floor as possible without touching it.
   
3. Straighten your arms and repeat. Perform 3 sets of 12 reps. Rest one minute in between sets.

Arm Circles

This is yet another classic exercise for arms that is included in most exercise regimens for toning and shaping flabby arms. You can do this exercise with or without weights. It is a great low-impact exercise that can be paired with the vegan 7-day meal plan for best results.

How to do this exercise: 

1. You can hold a 600 ml water bottle in each hand while doing the arm circles.
   
2. Stand with your feet slightly apart, arms extended straight to your sides and raised at shoulder height. Now, make 30 small circles with your hands by rotating them in the forward direction. Then switch to 30 small backward circles. Perform 3 sets of 30 arm circles in each direction. Rest one minute between sets.

The backward and forward arm movement tone your shoulder muscles.

Single-Arm Lateral Raise

The single-arm lateral raise is a power-packed shoulder toning exercise that can create great definition in your upper arms. 

How to do this exercise: 

1. Start in a standing position holding a 600 ml water bottle or any similar weight in your left hand.
   
2. Starting with your left arm by your side, raise your arm out to the side until it is at shoulder height, then lower your arm back to the starting position.
3. Repeat the exercise for 12 reps before switching arms. Complete 3 sets of 12 reps per arm in total. Rest one minute between sets.

Half-Moon Rotation

Exercises to lose arm fat and tone the arm muscles don’t always have to be high-intensity and exhaustive. Even moderate to low-intensity exercises involving slow and controlled movements can tone the arm muscles effectively. The half-moon rotation exercise engages the major muscles of the shoulders and arms.

How to do this exercise: 

1. Stand with your feet hip-width apart and arms raised straight out to the sides at shoulder height with the fingers together and palms facing down.
   
2. Slowly rotate your hands until the palms face the ceiling.
   
3. Slowly rotate the hand back so the palm is facing the floor again. Repeat 20 times for the best results. Perform 3 sets of 20 reps total. Rest one minute between sets.

Bird Dog

This is an amazing exercise for toned arms that strengthens both the arm and leg muscles while also stretching the back. This exercise is beneficial for enhancing balance and perfecting posture.

How to do this exercise: 

1. Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders.
   
2. Now, raise your right arm forward and stretch your left leg backward at the same time.
   
3. Create tension in your back and core by flexing your glute as you extend your leg backward. Hold the position for a few seconds and then return to the starting position.
   
4. Repeat the same movement using your left arm and right leg. Perform this exercise 3 sets of 16 reps total, 8 reps per side. Rest one minute between sets.

More Exercises for Removing Arm Fat

The above 10 exercises to get rid of arm fat make for an effective arm workout, but if you want to add some variety to your fitness routine, you can include the following exercises too. They will help increase your metabolic rate and target your arms, making them stronger and more toned. 

These exercises are exactly what you need if you are looking for an answer to questions such as ‘How can you get rid of armpit fat?’, ‘How do you lose weight in your arms?’, ‘How do you get slim arms?, ‘How can you lose arm fat fast?, or ‘How do you get rid of underarm fat?’. So, without further ado, let’s look at more ways to get rid of arm fat through a variety of exercises.

Jab

This kickboxing move is incredibly effective for helping you burn arm fat and strengthen your arm muscles. It doesn’t require any equipment, but it does require proper form. 

How to do this exercise: 

1. To perform a jab properly, stand in a boxing stance with your feet slightly wider than shoulder-width apart, your left foot in front, and fists in front of your face.
2. Take a step forward with your left foot and extend your left arm forward in a controlled manner, rotating your hand palm downward.
3. Return to the initial position – take a quick step back and bend your arm, protecting your face with your fists. Avoid shrugging your shoulders, keeping them pressed down away from your ears. Perform 3 sets of this exercise for 45 seconds, resting one minute between sets.

Triceps Kickback

Although this exercise looks pretty easy, it will set your triceps on fire and help you banish underarm fat. Triceps kickbacks are generally performed with dumbbells, but you can use water bottles as weights if you wish. You can perform this exercise with one arm at a time, or both arms simultaneously.

How to do this exercise: 

1. To perform a triceps kickback, stand with feet shoulder-width apart, and knees slightly bent. Take a weight in each hand with your palms facing each other, elbows bent at 90 degrees.
   
2. Lean your torso forward until it is almost parallel to the ground. Make sure your back is straight and you engage your core. Keep your head in line with your spine and your upper arms close and in line with your body.
   
3. Breathe out and extend your arms. Your upper arm should remain still while your forearms perform the movement.
   
4. Take a brief pause, breathe in, and return to the initial position. That is one rep. Perform 3 sets of 10 reps. Rest one minute in between sets.

Biceps Сurl

While triceps kickbacks focus primarily on your triceps and extension movement, biceps curls target the biceps. They also require weights and are super effective for toning flabby arms. (2) 

How to do this exercise: 

1. To perform a proper biceps curl, start in a standing position with your feet hip-width apart. Take a weight in each hand and keep your arms at your sides with your palms facing out.

1. Exhale, engaging your core and bending your elbow, and lift the weight toward your shoulders. Make sure your upper arm is stable, your shoulders are relaxed, and your elbows are tucked in.
2. After a brief pause, lower the weights to the initial position in a controlled manner. That is one rep. Perform 3 sets of 10 reps. Rest one minute between sets.

You should focus on proper form when performing this exercise. Don’t rush and make sure you do all the movements in a controlled manner. Lift the weight with your biceps only. Don’t try and cheat your way out by swinging your arms or using your shoulders or torso.

Isometric Biceps Hold

You should always appreciate isometric exercises. Isometric bicep holds can be a real challenge, but they will inevitably strengthen your arms and help remove arm fat. 

How to do this exercise: 

1. To perform this exercise, stand with your feet hip-width apart and hold a weight in each hand.
2. Keeping your upper arms close to your body and your back straight, bend your elbows at a 90-degree angle.
   
3. Hold for as long as you can, before lowering your hands back down in a controlled manner. Perform 3 sets, rest one minute between sets.

Plank Sidewalk

Planks are one of the best core exercises that exist at the moment. In addition to strengthening the core, they also work to reduce flabby arms. A plank sidewalk is a dynamic variation of a basic plank and it’s exactly what you need if your goal is to get rid of arm fat. 

How to do this exercise: 

1. To perform a plank sidewalk, get into a high plank position with your arms and forefeet on the floor serving as pillars, and hold your body almost parallel to the ground. Your head, back, hips, and legs should create a straight line.
2. Engage your core and take a step to your right with your right leg. At the same time, walk your right hand out.
3. Take a couple of such “steps” to your right and then return to the starting point. Repeat the same movement for your left side. Perform 3 sets for 45 seconds, rest one minute between sets.

Diamond Push-Up

As you may know, different push-up variations target different parts of your upper body. For example, if you perform a wide-stance push-up, you will focus more on your chest muscles, while if you put your hands closer together, you will work your triceps more. 

A diamond push-up is like a narrow push-up, so it focuses on the triceps. This exercise may be a real challenge if you have only performed regular push-ups before.

How to do this exercise: 

1. To perform a diamond push-up, get into a high plank position: place your hands and toes on the floor and lift your body, so that it creates a straight line from your head to heels. Now, reposition your index fingers and thumbs so they are together, forming a diamond shape.
   
2. Bend your elbows and lower your chest toward the ground. Make sure your elbows don’t flare out and your back is straight. Remember to engage your core, as although your main goal is to work your arms,  involving your core will improve your stability and add to the number of calories burned.
   
3. When your chest almost touches the ground, pause and push your body back up by extending your arms. Don’t rush and make sure you perform all movements in a controlled manner. That is one rep. Perform 3 sets of 10 reps taking one minute rest between sets.

Read more: 10 Wall Pilates Arms Exercises, and Everything Else You Need for Toned Arms

Tips for Losing Arm Fat and Promoting Weight Loss Naturally

You may already know that spot reduction is a myth and that you can’t slim down in one particular place simply by performing targeted exercises. This is easily explained by how weight loss works. 

The process of weight loss takes place when your body burns more calories than it gets from food. It then starts to convert the deposited fat into energy in order to maintain the proper functioning of your body (14).

If you create a caloric deficit by performing a targeted exercise, you don’t locally reduce fat, but you make your body take energy from fat that is stored all over your body. That is why, if you want to burn arm fat and have toned and strong arms, you also need to adjust your lifestyle and diet.

Although nothing can replace exercise and hard work, following a few tips can help cut out the fat that has been deposited in the wrong places.

1. Count Calories

Any successful weight loss comes down to burning more calories than you consume (13). If you want to slim down and tone your arms, you need to create an adequate caloric deficit through regular exercise and diet. Don’t push yourself too far in an attempt to drastically reduce your caloric intake, as this will lead to rapid weight loss, which can result in a variety of health problems, including gallstones, dehydration, nutrient deficiencies, headaches, constipation, and dizziness(6).

It is recommended that you stick to a more gradual weight loss pace as it is healthy and sustainable. According to experts, the optimal weight loss pace is 1-2 pounds a week (3). As one pound of fat equals 3,500 calories, you should set a target of reducing 500 – 1000 calories from your diet each day, which will add up to 3,500 – 7,000 calories per week. This is equal to 1-2 pounds of weight loss per week. 

2. Drink Water

Up to 60% of the human adult body is made up of water. This liquid maintains the proper functioning of your body and performs the following functions (11):

• Forms saliva
• Lubricates joints
• Acts as a shock absorber for the spinal cord and brain
• Takes part in clearing out the waste from your body, mainly through urination
• Transports metabolized carbohydrates and proteins that your body uses as energy through the bloodstream
• Regulates your temperature by respiration and sweating
• Acts as a building material and is vital for the life of every cell in your body

As you can see, water is essential, which is why it is incredibly important to remain hydrated at all times. In addition, drinking water can promote weight loss. Therefore, you must keep yourself hydrated by drinking plenty of water. Generally, an average adult should drink approximately 8 glasses of water per day, more if they are exercising regularly. 

The best times to drink a glass of water are before, during, and after working out, with each meal and between meals, before going to bed, and first thing in the morning. If you don’t like plain water, you can drink zero-calorie flavored water or add fruit to your water such as lemon, strawberries, or cucumber. Make sure you don’t consume liquid calories and eliminate your intake of sugary beverages and alcohol.

3. Eat Breakfast

It is natural that when trying to lose weight, you need to reduce the amount of food you consume. But you need to do this wisely. For example, you should limit your intake of unhealthy foods and increase your consumption of low-calorie, nutrient-rich foods, such as fruits and vegetables. 

Don’t skip the first meal of the day as this could lead to excessive eating later in the day. What you can do is make sure your breakfast is rich in protein as this will prolong your feeling of fullness while also promoting muscle maintenance and growth.

4. Use Smaller Plates

This psychological trick works surprisingly well. Eating your meals from smaller plates will help you reduce your portion sizes and give you the sensation of having eaten plenty. It will also ensure you don’t overeat, which is often the cause of weight gain.

5. Avoid Unhealthy Snacks

Feeling hungry between meals while trying to lose weight is a notorious feature of dieting. However, this doesn’t mean that it needs to stay that way. You can manage to both lose weight and avoid the haunting feeling of hunger. All you need to do is plan your meals in such a way that you don’t feel like snacking on unhealthy salty and sugary foods.

This doesn’t mean you can’t snack at all. Replace salty crackers and chips filled with sugar and empty calories with a healthy alternative. There is a great variety of healthy, nutrient-rich snacks you can include as part of your menu. 

Depending on your preference, the type of diet you follow, and the number of calories your snack can be, you can try fruits, berries, nuts, vegetables, dried or cured meats, smoothies, or low-calorie yogurts.

Exercises for Removing Arm Fat: Can BetterMe Help?

As you can see, achieving toned arms means more than just adding a few exercises. You must also stick to healthy eating and lifestyle habits. The results will be visible even quicker if the exercises for removing arm fat are part of a larger workout routine.

BetterMe can help with all of this. In the app, you can track your meals, learn new habits, and get a personalized workout program that is focused on areas you need to improve, such as your arms. Try the BetterMe app to fast-track your fitness goals!

FAQs

• How can I get slim arms?

Slimming your arms requires effort and exercise, in addition to patience, practice, and persistence. Some of the recommended tips for getting slim arms include:

Exercise regularly and combine strength training with cardio workouts.
Engage in resistance training to build lean muscle.
Maintain consistency in your fitness routine.
Consume a balanced diet that is rich in whole foods and low in processed items.
Control portion sizes and keep hydrated.
Create a calorie deficit to encourage fat loss.
Include stretching for flexibility.
Focus on good posture to engage the arm muscles.
Manage stress and get enough sleep.
Be patient: spot reduction is limited, and results may take time. Consult a professional for personalized guidance, particularly if you have health concerns.

• Can I lose arm fat in a week?

As we’ve seen, losing arm fat in a week is challenging as spot reduction (the idea of targeting fat loss in specific areas) is generally ineffective. Fat loss is a gradual process that is dependent on creating a calorie deficit, so it may not yield significant results in just a week.

However, you can take steps to reduce bloating and improve the appearance of your arms temporarily. These include remaining hydrated, managing sodium intake, and engaging in strength training exercises to tone the muscles. For meaningful and sustainable arm fat loss, you should focus on a long-term fitness and nutrition plan rather than seeking rapid results.

• How can I tone my arms quickly?

If you’re looking for a quick fix to reduce arm fat, there are a few routes you can take to get your desired results. However, it is important to remember that targeted fat reduction requires a combination of calorific reduction, exercise, and consistency. Some tips to follow include:

Strength Training: Use exercises such as bicep curls and tricep dips with weights or resistance bands.
HIIT Workouts: Combine cardio and strength training for efficient toning.
More Repetitions: Increase reps to boost muscle endurance and definition.
Balanced Diet: Consume protein-rich foods and control calories for fat loss.
Consistency: Regular arm-toning exercises are essential for fast results.
Posture and Stress Management: Maintain good posture and manage stress for better arm tone.

• Why am I skinny with fat arms?

The emergence of fat in the arm region can be due to several causal factors which include:
Age
Sex
Weight fluctuations
Hormonal changes
Poor lifestyle choices
Bad posture

• What foods cause arm fat?

No specific food causes arm fat. As with fat in other body areas, arm fat results from an overall excess of calories that the body stores as fat. Certain foods, such as those that are high in refined sugars and unhealthy fats, can contribute to weight gain when they are consumed in excess. This can include sugary snacks, fast food, fried foods, and sugary beverages. However, it’s not the specific food but the excessive consumption of it that can lead to overall weight gain and potentially affect areas such as the arms.