How to Burn Arm Fat Quickly

How to Burn Arm Fat Fast

Some areas of the body are just predisposed to accumulating stubborn fat. After you have toned the rest of your body through rigorous exercise, this type of fat will stick out like a sore thumb.

One area that usually acquires such obstinate fat is the arms. Many complain about flab that hangs from the upper arms when holding their hands on their waist or extending an arm around someone’s shoulder.

In women, flabby arms may be accompanied by armpit fat, which likely spills over when you wear a strapless garment.

1. Simple Arm Rotating Exercise

This is a simple exercise that you can perform individually, or as the first exercise to any arm fat-reduction exercise routine. Along with reducing fat, it serves as a great warm-up exercise.

1. Stand upright with your feet slightly apart.
2. Stretch your arms out to each side, holding them parallel to the floor.
3. Ball your hands in fists.
4. Begin rotating your fists to get your arms moving in fast clockwise motions. Do this until you have rotated your arms 20 times.
5. Bring your arms back down by your sides and relax for 15 seconds.
6. Repeat the exercise 10 to 15 times.

2. Scissors Exercise

This is another simple exercise that can also be performed as a first exercise to a routine. It tones and strengthens the arms.

1. Stand upright with your legs and feet apart.
2. Stretch your arms out in front of you in the shape of the letter “V”.
3. Bring your arms in to cross each other in the shape of the letter “X”.
4. Go back and forth between the “V” and “X” positions 20 times.
5. Rest your arms by your sides and relax for 10 to 15 seconds.
6. Repeat the exercise 10 to 20 times.

3. Arm Plunge Exercise

This great exercise lets you flex your triceps and biceps all the way out, slowly molding them into shape.

1. Stand upright with your thighs, legs and feet apart.
2. Stretch your arms out to each side with your palms facing forward.
3. In one sweeping motion, plunge your arms down, turning your palms toward the back.
4. Bring your arms back up, palms toward the sky and elbows slightly bent toward the floor.
5. Repeat these two motions in quick succession 20 times.
6. Bring your arms down by your sides and relax for 10 to 15 seconds.
7. Repeat the exercise 8 to 10 times.

4. Push-and-Pull Exercise

Another effective exercise to help you tone your flabby arms is push and pull exercise.

1. Stand with your thighs and legs apart and bend down slightly at the knees so your buttocks are sticking out backwards. You should look like you’re going to sit down in a chair.
2. Lift your arms up diagonally in front of you, and immediately bring your arms back down by your waist so your elbows fold at your sides.
3. Repeat these two motions in quick succession 20 times. The motions should simulate pushing and pulling at something situated diagonally at the top of your head.
4. Stand up straight again and rest your arms by your sides for 20 seconds.
5. Repeat the exercise 5 to 10 times.

5. Wall Push-Ups

Whether you’re performing push-ups on the floor or against a wall, the same rules apply. So do this exercise in conjunction with other aerobic exercises for maximum benefit.

1. Stand facing a wall with your legs slightly apart. You should stand at least the distance of an arm’s length from the wall. You can go beyond that for a more advanced workout.
2. Stretch your arms out in front of your chest, palms touching the wall. Bring your palms closer to each other for a small grip that will stimulate your triceps more.
3. Bend forward toward the wall so your elbows fold at the bottom, your body goes diagonal and you are standing on your tiptoes with your heels raised.
4. Push back from the wall again, straightening your arms and standing back on your heels.
5. Repeat these two motions in succession 20 times.
6. Bring your arms back down by your sides and relax for 10 to 15 seconds.
7. Repeat this exercise 20 times.