Are you tired of feeling self-conscious about your arms? Do you avoid wearing sleeveless tops or dresses because you’re embarrassed about your arm fat? You’re not alone. Many people struggle with stubborn arm fat that seems impossible to get rid of. But don’t worry, there are simple and effective ways to reduce arm fat and tone your arms in just a few minutes a day.
Grab a pair of dumbbells (we recommend starting with five-pound dumbbells) and perform all of these moves back-to-back for 12 repetitions with 10-20 seconds of rest between each move. Begin your seven-day plan with this portion of the workout and repeat it on days three and five for the absolute best results.
Squish Press
1. Lay flat on your back with your legs out in front of you.
2. Start with your arms above you, in line with your shoulders, making sure the dumbbells are touching.
3. Slowly lower the weight towards your chest, keeping your elbows in so that they hug your ribcage, and then push straight back up.
Skull Crushers
1. While laying on your back, raise your arms above you so that the weights are aligned with your face.
2. Drop the weights down so that your elbow comes to a 90-degree angle.
3. As you push up, squeeze your triceps, and repeat.
Dumbbell Push Press
1. Start with your arms at your shoulders, elbows at a 90-degree angle and a slight bend in your knee.
2. Straighten your knees as you push the dumbbells directly above your head, keeping your elbows close to your ears, and then bring your arms back to the starting position. That’s one rep.
Bent-Over Fly
1. Stand with your feet hip-width apart and bend at your hips so that your chest is parallel to the floor, your arms hanging directly below your shoulders.
2. Raise your arms to the sides, squeezing your shoulder blades together, and then slowly lower back down.
Sumo Squat to Row
1. With your feet in a wide stance, toes pointing to the sides, drop to a squat, with your arms hanging in front of you.
2. Raise out of the squat up onto your toes, and pull your arms up towards your chest into a row so that your elbows raise to your shoulders.
3. Drop back down to your squat and repeat.
Curling Press
1. Starting with your arms at your sides, palms facing in, curl your arms up towards your shoulders, turning your palms to face you.
2. Press upwards overhead, keeping your core tight, and your elbows close to your ears, and turn your palms out to face away from you. Follow through the motion to bring the weights back down by your sides.
Lateral Raise
1. Your feet should be directly under your hips, with a slight bend in the knee, arms at your sides.
2. Raise your arms directly out to the side, making sure you have a bend in the elbow, creating a small ‘C’ shape. Slowly lower back to your starting stance.
