Let’s face it: arm flab is something many of us would rather do without. Whether you want to feel more confident in sleeveless tops or just want to have peace of mind knowing that you’re as fit as possible, working on those arm muscles can make a real difference in eliminating unwanted flab. By targeting the right areas and adding the right moves to your workout routine, you can wave goodbye to arm flab and say hello to more sculpted and toned arms.
To discover a few of the best moves out there, we spoke to Kate Meier, certified personal trainer and weightlifting coach. She told us that triceps dips, push-ups and battle ropes are a few fantastic options. Find all of her expert insight and instructions for completing each below.
1. Triceps Dips
Triceps dips are one of the oldest tricks in the book when it comes to arm workouts—and for good reason! According to Meier, “The triceps area is a spot that many women aim to tone, and triceps dips are a straightforward and simple, yet taxing, way to do just that. Find her instructions below:
1. Sit on the edge of a stable surface like a bench or a chair and grip the edge of the bench with both hands placed to the sides of your hips.
2. Shift forward to slide your hips off the bench and continue to support yourself with your hands.
3. Bend your elbows to lower yourself down until your upper arms are parallel to the floor, then push back up and repeat the movement.
Meier adds that this move can also be done with your knees bent for an easier version. If you want more of a challenge, you can also keep your legs straight.
2. Push-Ups
Ah, the exercise we all love to hate: push-ups. Although these may have you feeling the burn, it will all be worth it in the end.
“While notorious for their difficulty, push-ups and their variations work the chest as well as the arms overall, helping to build a well-rounded upper body,” Meier explains. Here’s how she says it’s done:
1. Begin in a high plank position with your hands planted on the floor at slightly wider than shoulder-width apart. Make sure your ankles, hips, and shoulders form a straight line.
2. Bend your elbows to lower your body, keeping your upper arms at about a 45-degree angle from your torso throughout the move.
3. Push back up until your arms are totally straight, then repeat the movement.
If you find it difficult to do a regular pushup, she offers some advice: “Try starting with modified push-ups
performed from your knees.”
3. Battle Ropes
In addition to working your arm muscles, cardio is also a crucial part of eliminating arm flab and toning your arms. As Meier points out, “When it comes down to it, the only way to reduce fat on the arms is to reduce fat overall, because spot-reduction in one area is not possible.” Luckily, Battle ropes offer a great solution.
“Battle ropes provide a killer cardio workout while also engaging the entire upper body, including the shoulders and arms. When done with proper form, this is a total-body exercise that also requires core strength and a strong, stable lower body,” she says, providing instructions:
1. Set up by stretching out the battle ropes in front of you, standing far enough from the anchor point to allow the ropes to extend fully, but with enough leeway to allow for movement.
2. Stand in an athletic stance with your knees slightly bent and grasp the handles on the ends of the rope, one in each hand, and palms facing each other.
3. To do basic battle rope waves, alternate lifting one arm at a time with enough force to create large waves in the ropes. Try to keep the rhythm consistent, and make sure your core stays tight throughout.
4. Alternate short bursts of intense waves with adequate rest periods or with less intense exercise.
So, there you have it: When you combine strength building exercises that target your arm muscles with cardio that can help you blast fat, and, of course, a healthy diet, your arm flab will be on its way out in no time.
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