How to Reduce Arm Fat for Ladies at Home

Hand photo created by jcomp -

Arm fat! Have you ever look in a mirror and wondered, your fat upper arms are wider than your body? Well, you are not the only one with this issue. Your whole body is normal, but your arms are way too bulky with fat. So what you are you going to do about that. You can join a gym and spend a whole lot of money but there is an easier way. You can perform these arm fat burning exercises in your house itself. Make your flabby arms into a slim arm, without paying money.

Image Credit:-Hand photo created by jcomp –

Well, the process is not going to be easy, the fact is it’s hard to decrease fat specific areas of your body. If you are thinking some gene is going to appear while rubbing a magic lamp is going to just magically decrease your arm fat you are wrong. There are several methods you can perform to lose that arm fat and have a toned arm.
Before discussing the exercise to reduce your arm fat at home, we are going to figure out what is causing arm fat.

What is causing?

The truth said, not only you are facing this problem. There are several ways you can develop arm fat. The first one is aging. As you grow older, your metabolic rate decreases, and if you are far away from physical exercise. In Women, as they get older, the studies have shown that the levels of testosterone in their bodies decrease and it is the main cause of arm fat.
Another reason for arm fat is overall body fat. If you have a high percentage of body fat, your arms are going to be sharing that fat.


Now, we know the reason for what is causing arm fat, now let’s discuss how to reduce arm fat without exercise.

Routine to follow to  Reduce Arm Fat for Ladies at Home

Exercise is not the only way to reduce arm fat. Several methods are effective in reducing arm fat at home. These are some tips to include while working out. Exercise is the best way to reduce arm fat, but with these tips, you can achieve your goal faster.

Plan your diet

We are not preferring to make a diet chart on how much to eat . We know it’s a bit difficult to follow, not everyone is able to take time and plan his diet and stick to it. Normal human beings are not made this way. Without making a diet chart, you can use this method as it is very easy and anyone can do it.

1. Roughly you need to burn 3500 calories to burn a pound of fat.
2. If you lose 500 calories from your daily diet and over a week.
3. You are burning a pound of fat every week, without doing any exercise.

Diet changes

It is mandatory if you want to get rid of that arm fast quickly. As it is an obvious one it is very hard to maintain. Craving food is way stronger than anything. We know everyone recommends to diet change and nobody can maintain that tasteless diet right? So we have made some changes that are not going to lose that crispy diet but is going to prosper that fat burn. You have made some changes in your diet, but they are not going to be big ones.
1. Add Protein – Protein-rich food in your diet will help you build more muscle and help boost your metabolism. If you are including a whole lot of protein, it is going to help you burn more calories without exercise.
2. Less sugar – It is kind of obvious one, well you have to do that. It’s going to be very hard, but we believe in you and you can do that. Just start with cutting down so low that you don’t feel any taste difference. Over time, start cutting down more. It’s the best way you don’t feel a thing and are going to be less fatty.

Exercise to Reduce Arm Fat for Ladies at Home

Well if some changes in your diet could reduce your arm fat, everyone on the planet would be slim. It’s going to tough but you have to do that. No matter how much diet change you do, if it is not associated with the perfect exercise

Tricep Dip

photo created by master1305 –

●Sit on the yoga mat with your knees bent and feet flat.
●Place hands behind you, elbows bent, wrists underneath shoulders, and fingertips facing in toward the body.
●Straighten arms and lift butt off the floor.
●Slowly bend elbows to lower body toward the floor.
●Straighten arms again, using triceps to push yourself up. Repeat.

Incline Push-Ups

Woman photo created by master1305 –

●Place your hands on a chair and hands should be slightly wider than shoulder-width.
●Step your body back into a plank position.
●Bend your arms and lower your body until your chest touches the bench.
●Straighten your arms to bring yourself back up.
●Repeat 10 times.


People photo created by master1305 –

●Start in a plank position with your forearms shoulder-width apart.
●Plant your palms on the floor and extend your body upwards.
●Lower your body slowly to the starting plank position.
●Repeat 10 times.

Triceps push-up

People photo created by yanalya –

●Get into a plank position with your hands directly below shoulders and your feet together.
●Keep your elbows pinned to your sides and your upper arms straight back.
●Lower down until your chest reaches the floor.
●Straighten your arms to bring yourself back up.
●Repeat 10 times.

Side Plank

Background photo created by drobotdean –

●Start on your side with your feet together and one forearm directly below your shoulder.
●Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor.
●Extend your left hand straight up toward the ceiling.
●Hold here for 30 sec then repeat.

Plank Shoulder Tap

Background photo created by yanalya –

●Start in a high plank position with shoulder-width apart and wrists stacked under shoulders.
●Tap right hand to left shoulder, then return to start.
●Switch hands tapping left hand to right shoulder
●Repeat 10 times.


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●Stand straight with your feet together.
●Bend the hips without bending your knees.
●Place your hands on the floor just in front of your feet.
●Walk your hands forward so that you’re in a high plank
●Walk your hands back toward feet and stand up.
●Repeat 10 times.

Opposite Arm & Leg Lift

People photo created by prostooleh –

●Lie down on the floor with your back facing the seeling.
●Start on your hands and knees with your back straight.
●Extend your right leg into the air behind you, until they are both parallel to the ground.
●Lower the knee and get back to the original position.
● Switch legs and repeat.

Diamond Pushup

People photo created by freepik –

For Intense you can use ball

●Get into a high plank position but place your hands close together so your thumbs and index fingers touch.
●Lower down until your chest reaches the floor.
●Straighten your arms to bring yourself back up.
●Repeat 10 times.


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Hi, gurbi is a fashion blogger, designer, and fashion consultant. He is 25 yrs old man who love the world of fashion.