Exercises to Reduce Arms on Women

by Nicki Howell

About Nicki Howell

Nicki Howell started her professional writing career in 2002, specializing in areas such as health, fitness and personal finance. She has been published at health care websites, such as HealthTree, and is a ghostwriter for a variety of small health care organizations. She earned a Bachelor of Science in business administration from Portland State University.

X

Arm fat occurs when you consume more energy than your body needs. As a result, the excess energy is stored as fat all over your body, including your arms. Reducing excess arm fat, sometimes also referred to as bat wings, requires that you eat a low-calorie diet and boost your physical activity. Completing cardio activity on most days of the week and planning at least two arm-toning sessions weekly will help you create sleeker-looking arms.

Burning Fat is a Must

Doing frequent cardio activity is a necessity if you want to reduce arm fat. At a minimum, you need 30 minutes of cardio on most days of the week for fat loss, according to the Centers of Disease Control and Prevention (CDC). When your body burns more calories than needed for daily functions, it burns fat all over the body, including the arms. Beginners should start with moderate activities, such as running, biking on level surfaces or joining a water aerobics class. As you get stronger, burn arm fat quicker with vigorous activities, such as jogging, playing racquetball or jumping jacks.

Incorporate Chair Dips

Chair dips are an effective exercise that targets the back of your arms. Sit on the edge of a firm chair. Feet are together and your hands are braced on the edge of the chair, palms facing away from your body. Slowly lower your body off the chair, so your arms are bending at a 90-degree angle. Return to your starting position and repeat eight repetitions during your arm workout.

Pushups on a Ball

The ball pushup uses your balance to tone your arms. Start out lying tummy down on an exercise ball. Walk your hands in front of your body until the exercise ball is placed under your thighs. Slowly contract your core muscles and lower your body into a pushup. Hold the pushup position for three seconds and return to your starting position. Repeat the ball pushup five times. As your arms get stronger, increase repetitions to 15 during your workout.

Strengthen Your Biceps

Dumbbell curls strengthen your biceps. Select hand weights, about 5 to 8 lbs. Bend your right arm about 90 degrees and curl your hand toward the shoulder. Keep your shoulders pressed back during the exercise and remember to keep breathing. Complete eight repetitions on each side of the body. Then, complete eight repetitions curling both the right and left arms at the same time.

Photo Credits:

  • Brand X Pictures/Brand X Pictures/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.