Upper arm cellulite can be embarrassing and a sign of excess body fat that has accumulated in this area. Though cellulite may seem like a special type of fat, it's regular body fat that collects under the skin and has a cottage cheese or bumpy appearance. You can employ a few techniques at home to combat cellulite on the upper arms.
A diet that's low in fat, sodium and calories leads to excess weight and fat loss. When your body sheds excess fat, your upper arm cellulite should start to disappear.
Drink eight 8-oz. glasses of water per day. According to Shape Fit, dehydration can make cellulite more noticeable. Make a majority of your food selections from nutrient-dense foods such as fruits, vegetables, fat-free dairy, lean protein such as whey, fish or skinless chicken and whole grain breads. The U.S. Department of Health and Human Services recommends eating foods with fewer than 400 calories per serving and a daily value of less than 5 percent of fat to maintain a healthy diet. Try eating smaller meals more often through the day to avoid hunger pains and overeating at meal times.
Cardio exercise burns excess body fat and upper arm cellulite. Participate in 30 to 60 minutes of cardiovascular exercise five to seven days per week. Activities such as running, swimming, aerobics class and cycling are all popular forms of cardio exercise. Select activities you enjoy and can stick with.
Strength training can be done for each major muscle group (arms, legs, stomach, back and chest) one to three days per week to improve your body's muscle mass and eliminate upper arm cellulite.
Push-ups and triceps kickbacks are effective exercises for the front and back of the upper arm. To complete a push-up, start on your hands and toes, keep your back flat, bend your arms to lower your body as far as you can, push back up and continue until you can't complete any more. To execute a triceps kick-back, hold a dumbbell in each hand, stand upright, bend at the waist until your body creates a 45-degree angle, hold your arms at your shoulders with your arms at your sides, "kick" the weights back until your arms are straight, bring the weights back to your shoulders and repeat for 12 to 15 repetitions.