Women are constantly looking for ways to lose weight so that they can look leaner with toned muscles. However, there is no way to just lose fat in a certain area of your body as losing weight requires the whole body to work together to slim down. Hence, the most effective way to lose a specific area of your body is to follow a certain diet with high protein and low fat as well as do exercises. Arm fat is one of the most common areas most people would like to get rid of. Lucky for you, arm fats are easier to get rid of as compared to other body parts. Here are the six arm workouts to help you lose arm fat by burning fat and building the muscles.
1. Push-ups
Push-ups are done properly by raising and lowering your body using your arms., the palms must be placed on the ground with shoulder-width apart and your weights must on your hands and toes. Keeping your back straight, lower yourself down with your elbows bent 90 degrees, and go back to the original position and repeat the movement 15 times.
2. The Scissor Stretch
To perform the scissors, stretch out your arms straight in front of you at the same level as your shoulders. Stretch them to the side and bring them back so that you have your arms overlapped. Bring the arms to the back until they formed a straight line. Continue bringing your arms back and forth for at least 20 times. (source)
3. Dips
A stable chair is needed to perform dips as a tool of support to place your hands on the chair. Keep your back close to the bench and bend your knees a little so that your feel placed flatly on the floor about hip-width apart. Slowly lower down your body as you bend your elbow to a 90-degree angle. Hold the position for a few seconds before pushing back up to the starting position. Repeat at least 20 times.
4. Elbow Plank
The elbow plank is often featured in yoga as a core exercise for abdominal muscles. To perform elbow plank, start by resting your weight on your forearms and knee on the floor. Elevate your body by step your feet out at a time and keep your back straight. Contract your abs and stay in that position for 30 seconds. Repeat the exercise three times. Once you’ve built up your strength, you can stay elevated for longer than 30 seconds. (source)
5. Weight Lifting
There are several ways to perform weight-lifting exercise for your arms especially on the biceps and triceps area. For beginners, start lifting the weight around 2-3 pounds and once your arms get stronger, you can add on more weights. The most effective way to have lean and toned arms is the bicep curls.
6. Cardiovascular Exercises
The best way to lose your arm fat is through cardio exercises such as walking, cycling, rope skipping, swimming, dancing and so on. It makes a significant difference not just only your arms, but also for your whole body. Make sure you do any kind of cardio exercises 3-4 times a week. Each session should take up abour 30-45 minutes so that you can see the immediate effects.
