Best Exercises To Lose Arm Fat In Just 1 Week At Home

Everyone hates having flabby and loose skin on their arms – this can really ruin your appearance and your nights out. Flabby arms can affect anyone and is usually caused by the aging process, unhealthy diet or genetics. Experts are at a loss on how to treat the problem, but luckily, there are some exercises which can reduce the fat on your arms and tone your skin, effectively treating the problem.

Tips for losing arm fat

Losing the fat on the arms is as simple as eating a healthy diet and exercising regularly. 30 minutes of physical activity every day is a must if you want to stay healthy and lose your arm fat. Your diet should consist of fresh fruit and vegetable as well as foods rich in fiber, which is essential for the weight loss process. Your meals should also contain protein and carbs which will provide you with enough energy for the day. Another thing to pay attention to is your hydration – experts recommend drinking at least 6-8 glasses of water every day to stay properly hydrated and help your body run smoothly. Drinking water before meals will boost your metabolism and help you stay in shape.

In regards to the food, your portions should be kept small, and you should try eating more smaller meals during the day instead of 2-3 big ones. This will prevent cravings and keep you full for longer. Your breakfast should be rich and full of protein so it can keep you full until lunch. Skipping it is a big mistake, and will only make you eat more during the day.

Everyone loves that morning cuppa Joe, but according to experts, green tea is the better choice. The tea works just as well as coffee, and will also boost your metabolism and accelerate the fat burning process.

Besides the diet, exercising is also important. 30 minutes of exercise a day 3-5 times a week is mandatory and will help you reshape your image in the long run. Little things like taking the stairs instead of the elevator can help and will burn a lot of calories.

1. ARM TRICEPS

This exercise can be done without equipment, and works to burn fat around the back part of the arm(triceps).

1. Sit on the floor with your feet and legs together.
2. Place your hands shoulder-width apart on the floor, with your fingers pointing toward your hips.
3. Whilst keeping your feet on the floor, bend your knees and raise your hips by straightening your arms.
4. Bend your left arm whilst keeping your right arm straight, then lower your hips toward the floor.
5. Alternate arms and repeat.

2. LATERAL PLANK WALK

How to lose arm fat in a week? This exercise works the arm muscles, and helps to tone while burning fat.

1. Assume the plank position on the floor as if you were starting a push-up.
2. With your legs and feet together, move your leg and arm on one side slightly outward.
3. Follow the same movement with the other side, bringing your feet together and returning to the starting position.
4. Tense your abs in the direction of your pelvis and spine.
5. Reverse direction and take three steps the opposite way.

3. COUNTER PUSH-UPS

This is similar to a normal push up aside from the fact that you will need a table or counter to perform it.

1. With your feet together, place your hands on the table/counter, slightly wider than shoulder-width.
2. Ensure that your back and shoulders are straight, exerting all pressure on your arms.
3. Perform the push up, lowering toward the table/counter, then back up.
4. Repeat for 3 sets of 20.

4. ARM ROTATION

This exercise is quite simple and effective to lose arm fat in a week; and you may need 2½ kg weight of water to perform it.

1. Stand straight and hold a ½ liter water bottle in each hand.
2. Rotate your arms, first clockwise, then anti-clockwise.
3. Do each rotation for 60 seconds.

5. ARM TWISTING

This exercise may look easy, it is actually very effective.

1. Stand up straight and raise your arms outwards, as if you were about to hug someone, with your arms completely straight.
2. Twist your arms so your palms are facing towards the ceiling.
3. Twist your arms around at a horizontal axis until your palms are facing the ceiling once again.
4. Return to the starting position, and repeat as many times as you can.
5. Remember not to over-exert yourself, this exercise can cause extremely sore muscles the next day.