Flabby fat on your upper arms can be embarrassing, especially during the summer, when you are tempted to wear sleeveless tops. Getting rid of your upper arm fat means toning the muscles to achieve a new level of definition in your biceps and triceps. Discuss your goals with your doctor before beginning an exercise program to eliminate upper arm flab to ensure your safety and health.
Step 1
Do close-grip push-ups to tone your upper arms and get rid of flabby fat. The close grip refers to the fact that your hands are very close together as you perform the exercise, which according to Bodybuildingforyou.com, strengthens the tricep muscles in the back of your upper arm.
Kneel on the floor and place your arms a shoulder's width apart on the floor so that your hands are directly under your shoulders. Your hands will be close enough together to form a triangle with your thumbs and index fingers. Balancing on your knees or toes--whichever is easier for you--keep your back straight and lower yourself down almost to floor level without touching the floor with your stomach. Your elbows should be bent and you'll feel a stretch in your upper arms. Slowly raise yourself back up to the initial push-up position. Repeat as many times as you can before tiring; aim for at least 10 push-ups.
Step 2
Tone your biceps--the muscles in the front area of your upper arms--with curls to help eliminate some of the fat. You can perform curls from a standing or sitting position. Grip a hand weight--a weight determined appropriate by you and your doctor based on your overall health and strength--in each hand so that your palms face upward and your hands are down at your sides. Slowly flex one arm so your elbow is bent and your fist is at approximately shoulder height. Lower your arm while bringing your other arm up to a flexed position at the same time. Complete up to two sets of 10 repetitions at a time.
Step 3
Stretch out your upper arm muscles after completing push-ups and curls. Bring one arm across your body so that your elbow is centered over your chest and your hand is over your shoulder. With your other hand, gently push on your elbow, moving your arm farther across your body; your elbow will be closer to your opposite shoulder and your hand will be behind your shoulder. Hold the position for up to 20 seconds if you can; repeat with the other arm.
Tips and Warnings
- Give yourself a day of rest in between upper arm workouts. Try to tone three times weekly to strengthen your muscles and improve the look of your upper arms.
Things You'll Need
- Hand weights
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