Have you ever wondered about how to lose the excess fat in our upper arms? One doesn’t need an expensive gym membership or workout with weights to lose the flab in your arms. These arm workouts at home are useful for anyone, no matter your fitness level, and they’re especially good for beginners. When you focus on just using your own body for resistance it’s easier to learn proper form, which can help prevent potential injuries.

10 Effective Arm Exercises At Home That You Can Practice

1. Arm Circles

This exercise is a warm-up exercise and great for arm stretches. You can do this exercise at any time of the day within minutes.

How To Do It:

  1. Stand with your feet shoulder-width apart. Extend both arms out straight to your sides to form a T with your body.
  2. Slowly rotate your shoulders and arms to make forward circles about 1 foot in diameter.
  3. Continue for 15-20 circles, then reverse directions and complete 15 rotations in the opposite direction.

2. Push-Ups

This is considered a great arm exercise to build upper arm and core strength. If you’re new to push-ups, try variations like wall push-ups and knee push-ups until your strength is developed.

How To Do It:

  1. Lie down on the mat, facing the floor.
  2. Place your palms beside your chest, arms shoulder-width apart, with your elbows bent.
  3. Raise yourself by straightening your elbows while keeping your core engaged.
  4. Exhale, flex your elbows, and lower your chest and chin back to the starting position.

3. Plank Taps 

Arm workouts at home require a bit of creativity to do exercises that can lose fat effectively. If you’re a beginner, you can choose to do a normal plank hold instead of this variation.

How To Do It:

  1. Assume an arm plank position with your legs stretched straight.
  2. Tap your left shoulder with your right palm and place it back on the mat.
  3. Tap your right shoulder with your left palm and place it back on the mat. Repeat 10-15 times.

4. Tricep Dips

This arm workout specifically targets the triceps and the muscles present in the upper arms and can tone flabby arms. This exercise will require the use of a bench or a chair.

How To Do It:

  1. Sit on the bench or chair and extend your legs forward.
  2. Extend your arms and lower your body towards the floor while bending both your elbows and knees by lowering your hips.
  3. Slowly raise upwards using your arms and repeat.

5. Inchworm

This exercise is excellent for forearm exercises that also stretch your entire body. This will help you lose fat in your arms quickly and bring shape to your upper body.

How To Do It:

  1. Stand straight with your feet slightly apart.
  2. Bend at your waist and place your hands on the floor.
  3. Walk your hands forward to come into a high plank position. Pause for a second.
  4. Walk your hands back to your feet and stand to return to start. 

6. Side Planks

While many mistake the side plank as only a movement for obliques, this arm workout also works on your shoulders and arms. Make your exercise more challenging by holding the posture for a longer duration.

How To Do It:

  1. Lying on one side of your body on the floor in a straight line.
  2. Press your forearm into the ground for stability at a 90 angle.
  3. Extend your legs out with your feet supporting you. Raise your body with only your feet and one arm touching the floor.
  4. Stretch the other arm towards the ceiling.
  5. Hold for 30 seconds then switch to the left side for 30 seconds.

7. Superman/Superwoman

One of the most fun arm exercises without weights, this is a powerful movement for your entire body. Doing this exercise on a regular basis will lead to your body shaping to heroic standards.

How To Do It:

  1. Lie flat on your stomach with your arms and legs extended.
  2. Simultaneously lift your arms, chest, and legs off of the floor.
  3. Hold this upward position for 3 seconds. You’ll look like a superwoman flying through the air.
  4. Slowly come back down to the starting position.

8. Rolling Pushups

Step away from your average pushups with this advanced level variation to tone your arms quickly. This will work out your arms, shoulders, and back.

How To Do It:

  1. Begin in an elevated plank and lower down for a traditional pushup.
  2. Upon returning to your starting position, lift one arm off of the ground, and extend your hand toward the ceiling. Rotate to your back by planting your free arm onto the ground on the opposite side behind you. Lift your other hand toward the sky as you rotate toward an elevated front plank position.
  3. Lower down into a pushup and repeat — rotating side to side.

9. Lateral Plank Walks

Tone your abdominal muscles while doing your arm exercise at home with this variation of a traditional plank exercise. This exercise requires you to be in the plank position and walk laterally.

How To Do It:

  1. Set a timer for 1 minute before starting this exercise.
  2. Begin in an elevated plank position with only your arms planted firmly on the ground.
  3. Walk your hands and feet to one side. Take 2 or 3 steps in one direction or as much as your space allows.
  4. Then, return to your starting spot and take the same amount of steps in the other direction.
  5. Continue walking until your timer runs out.

10. Kickboxing Punches

If you have ever tried boxing, you know that throwing punches burns a lot of calories. Kickboxing punches are one of the forearm exercises that also tones and strengthens the arms and upper back.

How To Do It:

  1. Stand with your feet hip-width apart.
  2. Bring your right arm up with your fist just below your jawline.
  3. Extend your arm across your body as you punch your fist at an imaginary target in front of you. Put force behind your punch but don’t overextend your shoulder muscles.
  4. Throw 10-15 hard punches with one arm before switching to the other arm

Precautionary Measures While Doing Arm Workout At Home

Here are a few points to remember while doing arm exercise at home.

  • Never hurry through an exercise. Take your time while changing positions to avoid injury
  • Inhale and exhale throughout the exercise routine. Do not hold your breath
  • Before starting the workout, start with simple stretching like shoulder and wrist rotations and arm circles
  • Increase your body’s endurance and stamina by increasing the number of repetitions performed in each set. Push your limits slowly and steadily

This arm exercise will help you strengthen and tone your arms. They all can help melt the fat away and reveal the toned muscles of your body. While it takes time and effort, the reward will be a healthy and fit body. 

FAQs – Frequently Asked Questions

Q. How to lose arm fat fast?

A. To lose arm fat, only exercise will not be effective. In combination, one must eat protein-rich foods and watch their daily calorie intake. Being consistent with diet and exercise will eventually give the desired results.

Q. How to lose arm fat without weights?

A. It is possible to lose arm flab without weight training. Bodyweight training using the above exercises will activate and tone the arm muscles. Additionally, add a few sets of cardio and daily walking for 20-30 minutes for faster results.

Q. What is the best workout for arms?

A. A great workout for arms are tricep dips, tricep extension, bicep curls, lateral raises, push-ups, hammer curls, bent over rows, reverse plank with leg ups, kickbacks, barbell curls, and many more. You can use resistance bands and dumbbells to build muscle and lose fat.

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