Blog Fitness Workouts 5 Heart-Pumping Exercises To Remove Arm Fat

5 Heart-Pumping Exercises To Remove Arm Fat

Exercises to Remove Arm Fat

5 Heart-Pumping Exercises To Remove Arm Fat Once And For All

Arm fat is notorious for its stubbornness. This is a common problem millions of people bump into regardless of their age and even lifestyle. Apart from being an inconvenience, having jiggly arms puts you in a bind fashion-wise. Coming across a sleeveless top that gives you a boost of confidence instead of making you feel deflated and self-conscious turns into a real challenge. What if you tried every trick in the book but the flab just won’t budge? Should you just throw your hands up and make peace with it? No way. Keep reading to find out how to melt away that pesky arm fat and skyrocket your self-confidence.


While the accumulation of arm fat is actually connected to aging (1) (your hormones change, your metabolism slows down) there are multiple healthy ways to shuffle it off. And in this case physical activity is essential for perfect arm toning and fat loss. 

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Standing Bicep Stretch To Boost Arm Strength

Exercises To Get Rid Of Arm Fat

Incorporate these 5 best heart-pumping exercises in your productive workout routine to get rid of that arm fat once and for all. You don’t even need dumbbells, not to mention the gym.

1. Kneeling Triceps Press

Start in a tabletop position on knees and elbows, forearms pointing straight ahead with palms on the floor and toes tucked. Press into palms to straighten arms while lifting hips and straightening legs until both arms and legs are fully extended. Do this for 30 seconds.

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Good Chest And Arm Workout For Those Who Are Looking For A Challenge

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arm fat

2. Plank

Variations of this popular yoga pose can help you just as effectively. 

Like a push-up, you will need to position your body horizontal to the ground, but keep your body in this position for 30 seconds or more to work your arms. Make sure your wrists are directly under your shoulders and your back is in a straight line.

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How To Get Rid Of Arm Fat: Science-Backed Ways Of Blasting Away Flabby Arms And Bat Wings

3. Plank Arm Circles

Start in a high plank position. Extend right arm forward, biceps by ear. Make small circles with the right arm for 15 seconds, switching directions halfway through. Switch sides and repeat. 

Read More: Planks For Beginners: Put Your Core Strength To The Test

4. Plank Lateral Raises

Start in a high plank position. Lift a straight right arm out to the side up to shoulder height, parallel to the floor, as if high-fiving the right wall.Return right hand to starting position, then repeat on the left side. Try to keep hips from shifting side to side.

arm fat

5. Single-Arm Plank Up/Downs

Start in a high plank position. Lower onto the right elbow, forearm parallel to the front of the mat. Press through the forearm to return to the starting position.

See also
How Can I Tone My Arms Without Gaining Muscle? Top Arm Workouts To Help Get Rid Of Flabby Arms

While you undoubtedly need exercise to eliminate arm fat, you also have to adjust your diet plan if you want to achieve the best long-term results. Protein is considered to be immensely effective in lowering blood pressure, galvanizing metabolism and weight loss (4, 2). Mountains of evidence suggest that consuming nutritious, high-fiber foods will monumentally increase your chances to finally free yourself from pesky arm jiggle (3). Last but not least, upping your fluid intake is essential for a productive workout and most importantly your general well-being.




This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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Dumbbell Arm Workout: Adding Some Weights Might Just Be The Game-Changer You Need!


  1. Age-related differences in limb fat-free mass and fat mass in healthy Chinese Adults (2018,
  2. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range (2017,
  3. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. (2014,
  4. The role of protein in weight loss and maintenance (2015,