20 Easy Simple Tips To Lose Arm Fat At Home!

Sanya Singh

Sanya Singh
Apr 2023

2 min read
How To Lose Arm Fat

Table of content

Alright, let’s tackle that wiggly arm situation head-on! Time to say ta-ta to arm jiggle and hello to toned awesomeness. Ready to rock those sleeveless looks? Let’s jump into the mission for stronger, sleeker arms with tips and tricks on how to lose arm fat! So, all you need is to do a set of exercises or yoga asanas that too every day if you want a quick result.

However, when it comes to workouts some of you must feel lazy, but what if we tell you the workout that can be done at home and you won’t have to go anywhere else also? Yes! So, here is the types of easy workouts that will help you lose fat at arm fast. Check it out!

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Are You Aware Of What Is Arm Fat?

Arm fat refers to the excess fatty tissue that can accumulate in the upper arm area, making the arms appear less toned and more flabby.

What are the ways to lose arm fat this is a common concern for many people, and it’s often targeted when aiming for a more fit and defined appearance.

Arm fat is a result of excess fat in the body. Your body decides to store some excess fat under the skin and it happens to be on your arms.

Also, it can also show up on your thighs and on the stomach and is, therefore, just a natural occurrence when you gain weight.

20 Easy Tips To Lose Arm Fat At Home!

Yes, there are exercises and asanas with which you can say goodbye to your arm fat. These weight loss tips at home will surely, help you in the future but for this, you will have to keep them in your mind.

Also, they aren’t very difficult to follow in fact they will surely lead to a change in your everyday routine and let you live a healthy lifestyle.

  1. Resistance Bands: Get your hands on resistance bands and use them for various arm exercises. They add extra resistance, helping you sculpt those arms effectively.
  2. Plank Taps: Begin in a forearm plank position. Tap one hand to the opposite shoulder, then alternate. This engages not only your core but also your arms.
  3. Water Bottle Weights: Grab a couple of water bottles and use them as makeshift weights. Do bicep curls and overhead presses to work those arm muscles.
  4. Stay Hydrated: Drinking water helps in flushing out toxins and can aid in weight loss, including reducing arm fat.
  5. Balanced Diet: Focus on a diet rich in lean proteins, fruits, vegetables, and whole grains. Reducing overall body fat can contribute to slimming down your arms.
  6. Cardio Workouts: Engage in cardio exercises like jumping jacks, jogging in place, or dancing. Cardio helps burn calories, which contributes to fat loss all over, including your arms.
  7. Consistency: Remember, spot reduction is a myth. Aim for a holistic approach by combining these exercises with an active lifestyle and a well-rounded diet.

more tips For losing arm fat at home:

  1. High-Intensity Interval Training (HIIT): Incorporate HIIT workouts into your routine. These short bursts of intense exercise followed by brief rests can be very effective for burning calories and shedding fat.
  2. Jump Rope: Grab a jump rope and jump for a few minutes each day. Jumping rope is a fantastic cardio exercise that also engages your arm muscles.
  3. Stress Management: High stress levels can lead to weight gain, including in the arms. Practice relaxation techniques like deep breathing, meditation, or yoga for stress.
  4. Wall Push-Ups: If regular push-ups are challenging, try wall push-ups. Stand facing a wall and place your palms flat against it at shoulder height. Lean in and push away from the wall.
  5. Dancing: Put on your favorite music and dance around your living room. Dancing is not only fun but also a great way to burn calories and tone your arms.
  6. Mindful Eating: Pay attention to portion sizes and avoid mindless snacking. Eating mindfully can help you control your calorie intake and contribute to weight loss.
  7. Rest and Recovery: Make sure to give your muscles time to recover between workouts. Rest is crucial for muscle growth and overall fitness progress.
  8. Arm Flexing: It might sound silly, but take a moment each day to flex and squeeze your arm muscles. Visualizing the muscles working can help with their activation.
  9. Get Enough Sleep: Aim for 7-9 hours of quality sleep each night. Sleep plays a significant role in weight management and overall health.
  10. Supportive Clothing: Wearing compression sleeves or tops can help improve blood circulation in the arms and might aid in reducing the appearance of arm fat.

Remember, losing arm fat takes time and consistency. Combine these tips with a positive attitude, and you’ll be well on your way to achieving the arms you’re aiming for!

8 Exercises To Lose Arm Fat!

These 8 best exercises are the answer to how to lose arm fat at home by exercise will target both your biceps and triceps and will also, increase your overall calorie expenditure, thus promoting weight loss.
Moreover, the below exercises don’t require any special equipment and can be performed by anyone at any age.

So, before you start with these weight loss exercises and asanas always start with a warm-up and keep in mind to breathe through every move. Inhale every time you start doing an exercise and keep alternating throughout.

1. Chair Dips

Chair dips are fat-burning exercise that tones the arms and also the back muscles. Doing this regularly you can lose arm fat in one week.
How to do this:

  • First, sit on the edge of a stable chair, weight bench, or step and grip the edge next to your hips. 
  • Second, make sure that your fingers are pointing at your feet, legs are extended, feet are about hip-width apart, heels are touching the ground and you are looking straight ahead with your chin up.
  • Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
  • Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.
  • Push yourself back up slowly until your arms are almost straight, and repeat.

2. Arm Circles

This exercise gets your blood moving and helps to build muscle tone in your shoulders, triceps, and biceps. Doing arm circles is the best way to lose arm fat.

How to do it:

  • Firstly, stand with your feet shoulder-width apart and then extend your arms parallel to the floor.
  • Secondly, circle your arms forward using small controlled motions, and gradually making the circles bigger until you feel a stretch in your triceps.
  • Thirdly, reverse the direction of the circles after about 10 seconds.

3. Push Ups

Push-ups are the best and an easy exercise for developing toned arms and a strong core. However, doing push-ups regularly push will help you to strengthen your muscles. 

How to do it:

  • Firstly, contract your abs and tighten the core by pulling your belly button toward your spine. 
  • Now, inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
  • Finally, exhale while contracting your chest muscles and pushing back up through your hands, and then return to the start position. 

4. Half Moon Rotation To Lose Arm Fat

The half-moon rotation is the exercise that works the biceps and triceps muscles in the shoulders and arms.

How to do it:

  • For this, you first have to start with a standing position with feet parallel and hips distance apart.
  • Then keep your back straight and slowly bend over with your right hand reaching for the ground.
  • Now extend your left leg out and upwards and your left hand will go straight up and point to the sky.
  • Hold, stretch, and repeat for the other leg.

5. Scissors

Scissors are one of the best body fitness tips and to work out to lose arm fat. You can, however, do this anywhere standing no matter wherever you are.

  • To do this exercise you just have to stand with your feet shoulder-width apart.
  • Then lift your arms at shoulder height and cross them in front of your chest.
  • Now change the other arm on the top each time you cross.

6. Single Arm Lateral Raise

This is a variation of the lateral raise and is used to build the muscles of the shoulders.

How to do it:

  • Firstly, at the lowest point position a cable and attach a single handle.
  • Secondly, reach across your body grabbing the handle with a neutral grip.
  • Now make sure that you keep the elbow slightly bent and pull the handle across your body and raise laterally.
  • Then, slowly lower the handle back to the starting position under control and repeat.

7. Opposite Arm And Leg Lift

This exercise helps balance and increases strength and stability in the glutes, hamstrings, core, and shoulder and, also improves coordination.

How to do it:

  • For this, first, start with your hands and knees, your abdominal muscles engaged, hands directly beneath your shoulders, and your shoulders pushed away from the floor.
  • Now lift your left arm up straight in front of you, and extend your right leg into the air behind you, making them both parallel to each other.
  • Then slowly return to the starting position and repeat with your right arm and left leg.

8. One Arm Tricep Dips

The one-arm tricep dips in an effective exercise to lose arm fat. 

How To Do It:

  • For this, first, sit on the floor with your legs and feet joined together, knees bent and feet placed flat on the floor. 
  • Secondly, place your hands on the floor about a foot behind your hips, palms kept shoulder-width apart and fingers pointing towards your back.
  • Thirdly, raise your hips off the floor by straightening your arms and bending your right elbow to lower your hips as close to the floor as possible, but without touching it. 
  • Now straighten your right arm and bend your left elbow to again lower your hips as close to the floor as possible. Repeat on alternate sides.

5 Yoga Asanas To Lose Arm Fat

A lot of people struggle with how to lose arm fat by doing yoga and are always searching on the internet to reduce it. However, specific yoga asanas are another way you can lose arm fat.

Moreover, for losing fat from your arms, yoga for arm weight loss is also, a good option to choose. Also, you don’t need a specific place to perform these asanas and can be done in your bedroom too.

5 Yoga Asanas To Lose Arm Fat

1. Poorvottanasana (Upward plank pose)

This asana strengthens your shoulders, arms, wrists, and back and also stimulates your thyroid glands, and stretches your hips, abdomen, and legs.

How to do it: 

  • Sitting down with your legs extended in front of you and your back straight. 
  • Now keep your palms facing down the floor on either side and lift your body with your hands supporting your body weight. 
  • Keeping your body straight and your soles on the ground hold this position for a couple of minutes and come back to the original position.

2. Adho Mukha Svanasana (Downward facing dog pose)

This yoga pose will strengthen your arms and shoulders and therefore, practicing this pose regularly will help you to get rid of the arm fat.

How to do it: 

  • Start by standing straight with your feet slightly apart and bend forward and place your hands on the floor.
  •  Now walk your hands forward and come to an inverted V position with your heels on the floor. 
  • Hold this position for a minute and then walk back your hand and come back to the standing position. Repeat this at least five times.

3. Bakasana (Crow Pose)

This is an excellent asana to strengthen your arms, forearms, and wrists. Apart from this, it will also tone your belly fat and improve body coordination.

How to do it: 

  • Start by standing straight with your feet shoulder-width apart and your hands by your side.
  • Now, come to a squat position and bring your torso forward and place your hands on the floor in front of you. 
  • Then press your palms on the ground and push your feet off the floor looking straight ahead.
  • Hold this position for a few seconds and place your feet again on the floor.

4. Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga Dandasana is also, called the four-limbed staff pose and it helps improve the strength of your arms and lose arm fat.

How to do it: 

  • Start with the plank position with your back straight and your hand directly below your shoulders.
  • Now, drop your knees and slightly bend your elbows, draw in your stomach, and lower your body towards the floor. 
  • Then hover above the floor and come back to the original position. 

5. Bhujangasana (Cobra pose)

Cobra pose is effective for losing the fat on arms and also, making them stronger. It also improves blood circulation.

How to do it: 

  • Lying down on your stomach on the floor with your legs close to each other and your arms by your side. 
  • Now, push up your upper body keep your arms straight and hold this position for about a minute and then return to the original position.

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Note: How To Lose Arm Fat!

Losing arm fat at home involves a combination of targeted exercises and lifestyle adjustments. Start by incorporating arm-focused workouts like arm circles, push-ups, tricep dips, and resistance band exercises into your routine. Include full-body cardio exercise routines for weight loss like jumping rope and dancing to help burn overall body fat.

Hydration, a balanced diet with lean proteins and veggies, and portion control are essential for shedding weight. High-intensity interval training (HIIT), wall push-ups, and mindful eating contribute to effective results. Prioritize rest, stress management, and quality sleep for holistic wellness.

Regular engagement of arm muscles through flexing and wearing supportive clothing can also aid in toning. Remember, consistency and a positive mindset are key to achieving toned arms over time.

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Frequently Asked Questions

How To Lose Arm Fat In 7 Days?

To lose arm fat in a week you can perform the exercises or asanas like cobra pose, chair dips, planks, etc. every day. Burn more calories than you consume. Aim for a gradual, sustainable deficit of about 500 to 1000 calories per day.

Is There Any Diet To Lose Arm Fat?

Well, to reduce the fat from the arms nothing could be better than doing a specific set of exercises. But according to the studies, a high-protein diet helps improve body composition and increase fat loss.

For How Much Time Do You Have To Do The Work Out To Lose Arm Fat?

Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week, combined with strength training sessions. While short, intense workouts can be effective, it’s important to focus on overall fat loss rather than targeting a specific area like arms in isolation.

How To Lose Arm Fat Through Yoga?

Incorporating yoga into your routine can help in losing arm fat. Poses like Downward Dog, Plank, and Chaturanga engage arm muscles. Practice Sun Salutations to enhance circulation and flexibility.

What Are The Best Exercise To Lose Arm Fat?

Push-ups are one of the most effective exercises for losing arm fat. They engage multiple arm muscles, promoting strength and toning. While no exercise can exclusively target arm fat, certain exercises can help tone and strengthen arm muscles, contributing to a more defined appearance.

Suggest Ways To Lose Arm Fat?

To lose arm fat, start with targeted exercises like arm circles, tricep dips, and bicep curls. Engage in overall cardio workouts like running, swimming, or jumping rope to burn calories and reduce fat.

Why Is Arm Fat So Difficult To Lose?

Arm fat can be stubborn due to genetic factors and the body’s natural fat distribution pattern. Fat loss occurs throughout the body, not just in specific areas, making spot reduction challenging.

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Contact Us Today

If you wish to learn and know more about workouts, especially the workout with diet to lose weight quickly you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your fitness goals even if it is weight gain.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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