zig
0

Notifications

  • You're all caught up!

How to Get Rid of Flabby Arms & Belly

by
author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
How to Get Rid of Flabby Arms & Belly
Resistance training helps tone flabby muscles. Photo Credit Jupiterimages/Goodshoot/Getty Images

If your arms and belly have excess fat they may jiggle when you move and leave you wanting to get rid of the excess flab. There are no exercises that you can do to spot reduce each of these areas; getting rid of flabby arms and belly depend upon your diet and fitness program. You will need to lose extra body fat and strengthen your muscles to get rid of flabby arms and belly.

Step 1

How to Get Rid of Flabby Arms & Belly
Use high-intensity interval training (HIIT) to burn excess body fat. Photo Credit Stockbyte/Stockbyte/Getty Images

Use high-intensity interval training (HIIT) to burn excess body fat. HIIT involves short sessions of 15 to 20 minutes where you work your hardest to burn the most calories and ultimately body fat. Jumping rope, sprinting and indoor cycling classes are good examples of HIIT.

Step 2

How to Get Rid of Flabby Arms & Belly
Strengthen your upper abdominal muscles with crunches three to four days a week. Photo Credit Stockbyte/Stockbyte/Getty Images

Strengthen your upper abdominal muscles with crunches three to four days a week. Lie on your back with your hands behind your head, bend your knees, use your stomach muscles to lift your upper back off the floor and slowly lower back down to the ground. Repeat 15 to 20 times and perform two to four sets.

You Might Also Like

Step 3

How to Get Rid of Flabby Arms & Belly
Strengthen your lower abdominal muscles with lower abdominal crunches three to four days a week. Photo Credit Pixland/Pixland/Getty Images

Strengthen your lower abdominal muscles with lower abdominal crunches three to four days a week. Lie on your back, place your hands under your butt, straighten your legs and lift your feet 3 to 6 inches from the floor. Lift your legs up until your body creates a 90-degree angle and lower back to the starting position. Repeat 10 to 15 times for two to four sets.

Step 4

How to Get Rid of Flabby Arms & Belly
Tone your triceps three times a week. Photo Credit Brand X Pictures/Brand X Pictures/Getty Images

Tone your triceps three times a week with a dumbbell that allows you to complete no more than eight repetitions. Sit on a chair or weight bench and hold the dumbbell behind your head with both hands. Slowly lift the dumbbell by only moving the lower portion of your arm, keep your upper arms stationary and lower the dumbbell. Repeat six to eight times for two to three sets.

Step 5

How to Get Rid of Flabby Arms & Belly
Build your bicep muscles with bicep curls three times a week Photo Credit Brand X Pictures/Brand X Pictures/Getty Images

Build your bicep muscles with bicep curls three times a week. Stand with a dumbbell in each hand at your side, bend your knees slightly and keep your back straight. Keep your elbows pinned at your side, curl the dumbbell up toward your shoulder with your lower arm and lower. Repeat the bicep curl six to eight times for two to three sets.

Step 6

How to Get Rid of Flabby Arms & Belly
Avoid foods that will cause weight gain. Photo Credit Photos.com/Photos.com/Getty Images

Avoid foods that will cause weight gain. Foods that are high in fat, sugar and calories can add excess body fat that may accumulate on your arms and belly. Read the label on each item you consume to determine its nutritional content.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media