If you are looking for ways to lose arm fat in a hassle-free manner then try the following 15 exercises that you can practice at home and get excellent results.
- Arm Circles (Warm-up)
Steps:
• Stand straight and raise your hands laterally
• Start moving your hands first in clockwise and then anticlockwise motion but without bending your elbows
• Do 10 reps of each direction and complete 3 sets of 10 reps
- Wall Push-ups
Steps:
• Stand before a wall at an arm’s length and place your hands on the wall
• Keep your hands shoulder-width apart and legs stationary to start the push
• Push your body towards the wall by bending your elbows and then come back
• Do 3 sets of 10 reps each
- Push-ups
Steps:
• Lied down on a mat and raise your body on your palms and toes
• Keep your hands shoulder-width apart and legs slightly wider than your hips
• Push the body down with the force of your elbows but prevent touching the mat and then come back to the first position
• Keep your neck, spine, and legs in a straight line while doing the push-ups and do 3 sets of 8-10 reps each
- Tricep Dips
Steps:
• Take a bench and sit with your back towards the bench
• Flex your knees with your feet flat on the ground and extend your arms backward to hold the bench
• Raise your hips and take two steps forward to balance your body
• Lower your hips but don’t touch the mat and raise your hips again when you are about to touch the mat
• Do 3 sets of 10 reps each
- Inchworm
Steps:
• Stand straight with your feet closed and bend down to touch your feet without bending your knees
• Now start moving your hands forwards without flexing your knees and continue until you reach a plank position
• Start moving towards your hands and stop when your feet touch your hands and do 3 sets
- Floor Dips
Steps:
• Sit on a mat with your knees flexed and feet firmly placed on the floor
• Take your arms and put your palms flat with fingers pointed towards your hips on the floor
• Lift your body until your arms are fully extended and then come back but don’t touch the floor
• Complete one set of 10 reps and do 3 sets
- Plank Up-Downs
Steps:
• Come down on your hands with your palms flat on the ground and taking all the weight
• Stretch your legs backward and keep your head straight to bring your neck, spine, hips, and legs in a straight line
• Now fold your right elbow and bring the right forearm on the ground by supporting it with the left hand
• Repeat it with the left hand to come on the elbow plank position
• Go back to the first position and do 3 sets of 10 reps each
- Plank Taps
Steps:
• Come down on your hands with your legs stretched backward and neck, spine, and legs in a straight line
• Lift your right hand and tap on the left shoulder while looking at the floor and balancing your body with the left hand
• Do it with the right hand to complete a rep and do 3 sets of 10 reps each
- Half-Cobra Push-up
Steps:
• Lie down on a mat with your elbows in the arched back position and keep them close to your chest
• Now you need to raise your head and spine like a cobra but without using your spine and hip muscles
• Engage your triceps muscles to raise your chest and hold the position for a couple of seconds before coming down
• Do 3 sets of 5 reps each
- Lateral Plank Walks
Steps:
• Come down on arm plank position with your head, back, and hips and a straight line
• Now raise your right arm and leg and place the 15-20 cm from their original positions
• Bring your left arm and leg to the initial position of the right arm and leg and then go back to the first position
• Repeat it with your left arm and do 3 sets of 2 reps each
- Plank Rotation
Steps:
• Come down on a plank position with your body in a straight line from neck to legs
• Now lift your right hand towards the ceiling and the right heel on the left heel
• Hold the position for 8 seconds, if you are doing it slowly or for 2 seconds, if you are doing it faster
• Come down to the original position and repeat it with the left hand
- Spiderman Push-Up
Steps:
• Come down in a plank position with your body stretched and in a straight line
• Skid your right hand and leg laterally as far as you can
• Do the push-up and bend your right knee to touch the right elbow and return to the original position to repeat it with the left elbow and knee
• Beginners can bring their foot instead of the knee and do 3 sets of 10 reps each
- Reverse Plank Leg Lift
Steps:
• Come down in inverse plank position with your body weight falling on your palms and heels
• Stretch your body to bring it into a straight line and then raise your right leg as far as you can
• Bring the right leg down and raise it again do 10 reps before turning to the left leg and do 3 sets with each leg
- Plank With Leg Lift
Steps:
• Get down on your elbows and stretch your body to bring your neck, spine, hips, and legs in a straight line
• Lift your right leg off the floor and hold it for 5 seconds before bringing it down
• Do it eight times with each leg and do 3 sets with each leg
- Single-leg Triceps Dips
Steps:
• Take a bench and stand two feet away from it with the bench at your back
• Bend a little down to place your hands on the bench for support
• Raise your left leg and lower your hips as far as possible
• Do 10 reps with each leg and do 10 sets with each leg
Disclaimer: Exercises should be done under the supervision of an experienced personal trainer.
