10 Best Exercises to Lose Flabby Arms Fast At Home

You can’t wear sleeveless even if you have a perfect hourglass shape. Flabby arms can ruin your outfit, it makes you appear unfit and older, and this generally affects one’s confidence.

Flabby arms are as bad as having a pot belly. It is caused by excess fat, genes, or even age, and it is one of the most difficult fats to get rid of.

If you don’t exercise regularly, the chances are that you have flabby arms. Fat usually stores in the triceps area, which is why we are majorly going to be working your triceps.

Maintaining a healthy diet is also important in getting rid of flabby arms. However, exercises will keep them toned, resistance workout is very effective in getting rid of flabby arms and will also strengthen them.

Going to the gym can be inconvenient, but there are exercises that you can do at home. All you need are dumbbells, resistance bands, sturdy bench, and the right amount of motivation.

1. Push-Ups

How to Do It:

Lie down on your belly, put your hand on the floor, ensure that your palms are facing the floor at shoulder-width apart, and bend your arms slightly.
Put your feet together. Place your weight on your hand and toes and keep your body slightly suspended.
Breathe in; lower your body till your chest is almost touching the floor. Breathe out and return your body to the starting position.
Balance yourself at the top then do 2 sets of 10 reps.

2. Triceps Dips

How to Do It:

Place your arms behind the back and grip a sturdy bench or a rack.
Lower yourself slowly. Make sure that your body is upright, and your elbows are closely tucked to your sides.
Keep the weight of your body on your triceps so that you are lowering your body with your triceps.
Put your elbows are at an angle of 90 degrees, then push your body back up using your triceps.
Do 2 sets of 10 reps.

3. Bicep Curls

How to Do It:

Stand straight with your feet at hip-distance apart, place dumbbells in each hand while your palms are facing out.
Bend your left arm and slowly raise the weight to your shoulders and hold the pose for at least 5 seconds.
Straighten your arms as slowly as you raised them, repeat this on your right arm. Do 3 sets of 10 reps for each arm.

4. Triceps Kickbacks

How to Do It:

Stand straight and hold dumbbells in each hand.
Slightly bend your knees, ensure that your back is straight then slightly bend forward so that your body is almost parallel to the ground.
Ensure to keep your head up and your arms at your sides so that there is an angle of 90 degrees between your upper arm and your forearms.
As you extend your arms back, ensure that your shoulders are locked to your sides.
Contract your triceps and hold this pose for two seconds then return to the starting position.
Repeat and ensure that you don’t swing your arms.

5. Resistance Band Curl Holds

When doing Pilates, people use resistance bands. It is used to create muscular tension without the use of weights.

How to Do It:

Put a resistance band under your feet, then hold the other end so that your hands are at the top of the movement.
Hold that position and then lower yourself to the halfway point and maintain that position (technically, you are pulling and releasing the resistance band).
Let your arms feel the tension then release.
Repeat this 20 times.

6. Inverted Row

How to Do It:

You need a coffee table or a sturdy chair so you can have something to hold onto, that’s also within your reach as you lie on the floor.
It’s advisable to lie beneath the table chair, as you grip the edge of the table or chair, lift your upper body off the ground, and maintain that pose for a few seconds then returns down.
Do this for at least 20 times or till you feel your biceps working.

7. Overhead Press

How to Do It:

Stand straight, keep your hips in line with your hips, and each hand, hold a dumbbell while your palms are facing out.
Lift the weights to your shoulders.
Contract your abdominal muscles and raise your arm overhead and bring down your arms to your shoulders.
Do 3 sets of 15 reps.

8. Arm Circles

How to Do It:

Stand straight and keep your arms extended out at an angle of 90 degrees to the side.
Move your arms in small but fast circles forward, make as many revolutions as you can and make the reverse motions, you can sit down but make sure your feet are flat on the floor, and your spine is straight.
Do as much as you can, but keep your core tightly contracted, and you will feel your shoulders burning.

9. Lateral Arm Raises

How to Do It:

Stand with your feet at hip-width apart, put your arms down at your sides. In each hand, hold a dumbbell while your palms are facing in.
Breathe in and slowly lift your left arm in a way that it is parallel to the ground, slightly bend your elbow so that you don’t lock it.
Ensure that your arms are straight and your palms are facing the ground. Breathe out and slowly return down your arms to your sides.
Do this on your right arm. Do two sets of 10 reps on each arm.

10. Crow Stands

This will work your triceps and shoulders.

How to Do It:

Go down on all fours then tightly tuck your knees into the side of your elbows.
Bend forward a little, balance on your hands so that your weight is put on your hands, and maintain that position for 20 seconds.

Conclusion

Don’t forget to maintain a healthy diet and also increase the number of repetitions (reps) as time goes on so that you can keep working your muscles so that they aren’t so relaxed.

And even though you don’t need to do these exercises every day, do them regularly!