The belly and arms are two places that can both see fat accumulation. Although belly fat is more common than arm fat, it can still develop and cause frustration when it does. The way to lose this fat is to take a full-body approach while putting a specific emphasis on the belly and arms. You can do that by changing the way you eat and doing some key exercises.
Step 1
Reduce your daily intake by 250 calories and keep your food choices clean. Avoid high-sodium, high-fat, highly processed foods like burgers, fries, pizza, wings, candy, cake, cookies and deep-fried foods. Have your diet consist solely of fruits, vegetables, whole grains, lean meats, fish, beans and low-fat dairy products.
Step 2
Eat small meals every two to three hours of the day to keep your metabolism elevated and your energy levels high. Have your meals consist of protein and complex carbs. A whole-wheat pita with hummus, lettuce and tomato is an example of a mid-afternoon meal.
Step 3
Perform cardiovascular exercise that utilizes your arms to burn calories. Elliptical training, swimming, kick boxing, jumping rope and cross-country skiing are all examples of cardio that involves your arms. Do cardio for 45 to 60 minutes at least three times a week.
Step 4
Perform triceps dips with a bench. Place your hands on the edge of a bench with your heels on the ground and your legs straight. Push your body off the edge so your arms are holding your weight. Lower your butt toward the floor by bending your elbows. Stop when your upper arms are parallel to the floor, and push yourself back up. Do 12 to 15 reps and three to four sets.
Step 5
Perform triceps kickbacks. Kneel on a bench with your left knee and place your right foot behind you. Hold a dumbbell in your left hand and lift your arm up until your upper arm is parallel to the ground. Your arm should be bent 90 degrees, and the dumbbell should be hanging down by your side with your palm facing in. Push the dumbbell straight behind you until your arm is parallel to the ground. Lower the weight back by your side and repeat. Do 12 to 15 reps, switch sides and perform three to four sets with each arm. Make sure to keep your upper arm tight against your body and motionless throughout the whole movement.
Step 6
Perform Zottman curls. Stand with your feet shoulder width apart and dumbbells in your hands with your palms facing forward. Curl the dumbbells up, stop for a second and turn your palms so they are facing down. Slowly lower the dumbbells, stop at the bottom of the movement and turn your palms up again. Repeat for 12 to 15 reps. Do three to four sets.
Step 7
Perform hammer curls. Stand with your feet shoulder width apart and dumbbells at your sides with your palms facing in. Maintain this grip as you curl the dumbbells up toward your chest. Squeeze your biceps at the top of the movement and slowly lower the dumbbells back down. Do 12 to 15 reps and three to four sets.
Step 8
Perform abdominal pull-ins. Place your hands on the ground directly under your shoulders and your shins on top of a stability ball. Look straight down at the ground to maintain neutral alignment. Pull your knees into your chest by rolling the ball on the floor. Squeeze your abs forcefully and extend your legs back out. Do 15 to 20 reps and three to four sets.
Step 9
Perform twisting hanging knee raises. Grab a pull-up bar with a shoulder-width grip and let your legs hang straight down toward the ground. Lift your knees up to your right side as high as you can and lower them back down. Do the same on your left side. Alternate from one side to the other 10 times each.
Step 10
Perform stability ball crunches. Lie on the ball with your lower back in contact. Place your hands on the sides of your head and curl your body up by contracting your abs. Hold for a second and lower yourself back down. Do not round your shoulders over the ball when you lower your body and keep your neck completely straight throughout the whole movement. Do 12 to 15 reps and three to four sets.
Tips and Warnings
- Do your arm and ab exercises in the order they appear three days a week on alternating days.
Things You'll Need
- Dumbbells
- Bench
- Stability ball
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