How to Tone Fat, Flabby Arms

Updated April 17, 2017

If you have flabby arms that you would like to tighten up, start by reducing the fat from them, since fat hides any muscle tone you may have. Spot reducing any part of your body is not possible. To get rid of arm fat, you will have to reduce your total body fat. Aside from fat reduction, you should also do toning exercises that target your arms.

Stabilise your blood sugar levels and stimulate your metabolism by eating frequently throughout the day. Consume smaller meals, up to six times per day, instead of eating three large meals.

Burn calories and fat off your entire body by performing cardiovascular exercises such as brisk walking, running, swimming or biking for 45 minutes daily, three days of the week.

Start a strength training routine to accelerate fat burn. Strength train using machines, free weights or your own body weight so you increase muscle tissue, which keeps your metabolism running all day long. Perform exercises that target your whole body, not just your arms. Do weighted lunges and squats for the legs and dead lifts and crunches for the back and abdominals.

Tone the front of your upper arms by doing biceps curls. Hold a dumbbell in both hands with an underhand grip so your palms face away from your body. Keep your arms stretched out to the sides of your body. Inhale and bend at the elbow and bring your right arm toward your shoulder with a controlled motion. Exhale on the exertion and lower the arm back down to the starting position. Avoid bending your wrists and swinging your arms. Do as many repetitions as your fitness level allows before switching to the left arm, or do the exercise with both arms simultaneously.

Tighten the back of your upper arms with triceps extensions. Lie on your back, on the floor or on a bench and hold a dumbbell in your right hand with the palm facing inward toward your body. Raise the arm toward the ceiling and bend at the elbow to position your lower arm in a 90-degree angle with your upper arm. Inhale and straighten the elbow, bringing the dumbbell toward the ceiling. Exhale on the exertion and lower the dumbbell back down to your starting position. Repeat as many times as your fitness level allows before switching to your other arm. Perform the exercise with both hands simultaneously if desired.

Use your own body weight to perform bench dips. Sit on the floor with your back toward a bench or step and your legs stretched out in front of you. Place your hands on the bench behind you and stretch out your arms to push your body up so you are balancing on your heels. Inhale before bending the elbows and lowering your body toward the floor. Push yourself back up using your triceps, and exhale on the exertion. Repeat the exercise for as many sets and repetitions as your fitness level allows. Bend your legs at the knees to make the exercise easier if needed.

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