9 Easy Exercises to Get Rid Of Arm Fat At Home without Weights

Arm fat can be so irritating and disgusting at times.

The fortunate thing is that there are a number of methods you can use to slim down and tone your arms.

In this article, you will find 9 best exercises to get rid of arm fat at home without weights.

But before that…,

It’s equally crucial to know what leads to the accumulation of arm fat.

The common causes include but not limited to – Inadequate Protein Intake, Hormonal Changes, Lack of Physical exercise, and Aging.

Having said that, below are some exercises to help reduce flabby arms muscles:

1. Arm Circles

This exercise helps to target the triceps, biceps, and shoulders for reduced arm fat and improved flexibility.

How to Do It

Stand straight with both arms by your sides.

Raise your arms laterally to your shoulder level, and let your palms be facing away.

After that, begin to circle your arms in the forward direction without your elbows being bent or flexed.

Do 10 reps and then circle your arms in the other direction for 10 reps.

2. Pull-Ups

Pull-ups are highly beneficial to the upper body. In fact, studies reveal that the exercise can help strengthen the muscles in the arms, chest, shoulders, as well as the sides of the back.

How to Do It

Put your hands shoulder-width apart on a horizontal bar.

After that, lift your body until your is directly over the bar’s level.

Lastly, ease your body back down for a few seconds and repeat.

3. Tricep Dips

Tricep dips primarily targets the triceps, shoulders, and wrist flexors to shred fats on the arm, among other health benefits.

Please note that this exercise requires a stationary bench, a box, or a sturdy sofa.

How to Do It

Sit on a sturdy chair, grip the edge of the seat with your hands and extend your legs out in your front.

Now, move your body forward to make your feet flat, arms bent just behind you, and body stretched above the floor.

Now, gently raise and lower your body, using your triceps.

Complete three sets of 15.

4. Push Ups

This exercise is considered the granddaddy of arm exercises as it helps to build upper-arm strength, strengthen the core, and shred flabby arms.

How to Do It

Lie down on a mat, and face the ground.

Put your palms flat on the ground, just beside your chest, with your arms about shoulder-width apart, elbows slightly bent and pointed toward the feet, and fingertips pointing to the forward direction.

Place both feet together, flex the entire toes, place your chin on the ground, and then look ahead.

After that, count 3, 2, 1 and straighten your elbows to lift yourself up. Now, look down at the mat, with your core engaged and head in a straight line with the heels.

Breathe out, flex both elbows, and gently lower your chest and chin back to the initial position.

Complete 3 sets of 7-10 reps

5. Half-Cobra Push-Up

This amazing exercise helps to get rid of all that arm fats in no time. It will interest you to know that the workout is pretty simple to do.

How to Do It

Lie down on your stomach, arch your elbows back and bring it close to your body. Place both hands on either side of the chest.

After that, lift your chest off the floor to come into a half-cobra position. Be sure that your belly button still touches the floor.

When pushing yourself up, use the arms, instead of your torso and hips.

Maintain the position for about 2 seconds and then go back to the starting position.

Complete 3 sets of 5 reps.

6. Wall Push-Ups

Wall push-ups are one of the effective arm toning exercises. It basically targets the shoulders, lats, biceps, and triceps.

How to Do It

Stand in front of a wall at about 2 feet away.

Lift both arms up and place your palms on the wall, a bit wider than shoulder-width apart. Be sure that your fingertips are pointing up.

While your legs remain stationary, bend your elbows and bring the chest and chin in a close range to the wall. This is your foremost position.

Breathe deeply, breathe out and push the wall until your elbows become slightly bent and your chest and chin distant from the wall.

Breathe in and return to the starting position.

Complete 3 sets of 10 reps.

7. Plank Taps

Plank Taps is very effective for shredding arm fat and building arm strength.

How to Do It

Come into an arm plank position.

Engage your core, place your neck i a neutral position, and the look at the mat.

After that, use your right palm to gently tap your left shoulder, and then put it back on the mat.

Now, use your left palm to tap your opposite [right] shoulder and place it back on the mat.

Complete 3 sets of 10 reps

8. Floor Dips

Floor Dips work the muscles at the back of your upper arms, and thus gets rid/prevent flabby arms.

How to Do It

Sit on a mat. Flex your knees, place both legs close to each other, keep your feet flat on the mat, place your arms just behind you, slightly flex the elbows, and point your fingers toward your body.

After that, raise your body until your arms become totally stretched.

Maintain this pose for a few seconds and again bend both elbows, and bring your body to return to the starting opposition.

Be sure to not allow your hips to touch the ground before you complete a set.

Complete 3 sets of 10 reps.

9. Inchworm

Inchworm is yet another excellent exercise that helps target core muscles and stretches the entire body. It is best you do it after doing some arm exercises.

How to Do It

Stand straight, place both feet together, in a close range.

After that, bend over and put both hands near your feet. Straighten your legs.

Now, begin to walk forward with your hands, with your legs straightened.

Stop immediately you come into an arm plank or push-up position.

Begin to take small steps forward with both legs. Stop immediately your feet are close to your hands.

Complete 3 sets of 10 reps.

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