Combine cardiovascular exercise for fat-burning with biceps and triceps exercises to reduce female upper arm fat. Perform resistance exercises two or three times each week on nonconsecutive days, and use a challenging resistance to see changes in your arms.
Blast Away the Fat
Unfortunately, you can't spot reduce fat on your body with specific exercises, according to the American Council on Exercise. Instead, you need to do cardio and burn fat from your entire body, including your upper arms. Train three to five times per week for moderate weight loss, or five to seven days per week for more significant weight loss. Exercise for 30 to 60 minutes at a time, and keep your intensity moderate to vigorous. Vigorous stationary cycling, elliptical trainers and running are just a few options that can burn 200 to 300 calories in as little as 30 minutes.
Push Your Body
Pushups are an effective upper body exercise that work not only your chest, but your shoulders and arms as well. Start with a basic pushup on the floor. Kneel down and place your hands on the floor about twice your shoulder-width. Step one foot out at a time so you are balanced on your hands and toes with your body straight. Lower yourself down until your elbows are 90 degrees or your chest is 1 to 2 inches off the floor. Do eight to 12 reps for two to four sets. To hit your triceps a little more do a close-grip pushup. Bring your hands in so they are directly under your shoulders. Balance your body on your hands and toes. Lower down as far as you can, stopping when you feel a pulling in your shoulders or your chest is 1 to 2 inches off the floor. Press back up for one rep. Do eight to 12 reps for two to four sets.
Curl it Up
Train your biceps to help tone the muscles along the front of your upper arm. Perform a standing biceps curl with a set of dumbbells. Stand with your feet hip-width apart and a dumbbell in each hand. Turn your hands so that your palms face forward. Bend your elbows and curl the weight up towards your shoulders, without moving your upper arms. Lower back down to the start position for one complete rep. Do eight to 12 reps for two to four sets.
Tri and Tri Again
Perform triceps exercises to tone the back of your arms as well. Hold a dumbbell in each hand and stand with your feet hip-width apart. Bring your arms up over head and hold the dumbbells together. Keep your upper arms next to your ears the whole time. Bend your elbows and lower the weight behind your head. Press back up, contracting your triceps for one complete overhead extension rep. Do two to four sets of eight to 12 reps.
- American Council on Exercise: Why Is The Concept Of Spot Reduction Considered A Myth?
- ExRx.net: Upper Arm Exercise Menu
- ACSM's Guidelines for Exercise Testing and Prescription; American College of Sports Medicine
- Harvard Medical School: Calories Burned In 30 Minutes For People Of Three Different Weights