You must have seen many people with leaner body structures but with unusual fatty arms in comparison to the body. Then here one question that comes to mind is that – what causes arm fat or fatty arms?
Causes of Arm Fat
Arm fat is generally caused due to the accumulation of excess fat in the arm area. The fat deposition in other parts of the body is easy to shed, but it is quite difficult to burn the excess fat in the arms. So the gradual deposition of fat in the arms leads to flabby arms.
The growing age is another reason of arm fat. After the 20s, our body tends to store more fat in various parts and the lean muscles start to decrease. So the fat accumulation becomes more than the lean muscles, one of the main causes of flabby arms.
Decreased metabolism rate is another reason of arm fat. The metabolism rate decreases with the growing age, which means burning fewer calories. And this condition ultimately leads to arm fat.
Lack of physical activities and not doing exercises regularly also leads to the fat accumulation in the body including the arms.
Simple & Effective Exercises to Lose Arm Fat
Do you have a fat accumulation in the arm area? Do you think twice before selecting a sleeveless dress for you because you have flabby arms?
If yes, then I must tell that you can lose the stubborn arm fat and get those toned and sculpted arms by doing certain exercises which are specifically meant to lose arm fat.
1. One Arm Triceps
This exercise helps to burn the accumulated fat in the triceps, the back portion of the arms. This area is prone to easy fat deposition. This exercise not only melts the excess fat in the triceps but also tones it to give a sculpted look to the arms. This is a powerful arm toning exercise.
For this exercise, you do not need any equipment. Directly on the floor you can perform it.
How to Perform
1. Sit on the floor by keeping your legs and feet joined together.
2. Keep your hands on the floor shoulder width apart and a foot behind the hips. Your fingers should point the hips.
3. Bend your knees and keep the feet flat on the floor.
4. Straighten your arms and raise your hips. This will put weight on your arms.
5. Bend your left elbow and with the help of right arm which is still straight, lower your hips to the floor. Ensure not to touch the floor.
6. Now repeat the same move with the other arm.
2. Triceps Dips
This exercise also helps to give you a pair of super sexy toned arms by working on the triceps. You can perform this exercise at home with the help of a 2 feet height chair or desk. Here the whole body weight will work on the triceps to tone them to the desired level.
Chair Triceps Dips
How to Perform
1. Place the chair or the desk in a stable position.
2. Stand in front of the chair by keeping at least 3 feet distance.
3. Turn your back and place your hands on the chair or desk.
4. The hands should be shoulder width apart.
5. Move forward with 3 to 4 steps away from the chair or desk.
6. Straighten your upper body and bend the knees to be in line with the chair or desk height.
7. Now bend your elbows and lower your body as low as to the ground.
8. Come back to the normal position.
9. Performing 3 sets of 20 repetition every day will help you to lose arm fat effectively.
3. Lateral Plank Walk
Like the one arm triceps exercise, lateral plank walk also tones the muscles of the arms by melting the accumulated fat in the arms.
Lateral Plank Walk
How to Perform
1. Lie on the floor on your stomach and then take the plank position by keeping your hands shoulder-width apart on the floor.
2. Keep your legs and feet joined together.
3. Your fingers should point outwards and your body should be in one straight line.
4. Move and keep your right hand on the left and move your left foot towards left.
5. Follow the same moves with the left hand and right foot.
6. Return to the initial plank position.
7. Pull your abs towards your spine and pelvis.
8. Reverse the direction and take 3 steps to the right.
4. Push-up
Targeting the pectoral and triceps brachii muscles, push-ups help you enormously to tone your upper arm by burning the fat in that area. The good thing about this resistance exercise is that to perform it you do not need dumbbells, barbells or other equipment's. Here your body weight plays a major role to melt that stubborn fat accumulated in the arms. This exercise gives you the desired result by working on your triceps.
Push Ups
How to Perform
1. Lie on the floor on the stomach.
2. Now take the push-up position by keeping your feet together.
3. Keep your hands apart wider than the shoulder width. Your elbows should be straight.
4. Now bend your elbow and move your body towards the ground. 5. Make sure that your stomach should not touch the ground.
6. Do 3 sets of 10 repetition every day to give a firm and toned look to your arms.
7. You can do open push-ups by keeping your hands wider than the shoulder width and close push-ups by placing your hands close to each other.
Note: If you find it difficult to do this exercise initially, then try with the knee push-ups. In knee push-ups, in spite of putting all your pressure on the toes and hands, you can hold your body on knees and hands.
5. Aerolean Push-Up
This exercise targets the triceps, thus works effectively to lose arm fat.
How to Perform
1. Lie on the floor on the stomach.
2. Now take the push-up position by keeping your feet together.
3. Keep your hands apart wider than the shoulder width. Your fingers should point out to the sides.
4. Bend your left elbow and tilt your body to the left.
5. Come to the centre position and then repeat the same move with the right arm.
6. Perform this exercise as much as you can to lose arm fat effectively.
Note: If you find it difficult to do this exercise in the initial stage, start by keeping your knees on the floor.
Source: MyhealthTips