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How to Get Rid of Under Arm Flab

author image Brooke Peyman
Brooke Peyman has been writing since 2004. Her articles have appeared in "The State Press." Peyman holds a Bachelor of Science in nutrition communication from Arizona State University and has also earned her Yoga Alliance Certification.
How to Get Rid of Under Arm Flab
A woman is doing pushups in a gym. Photo Credit: tolstnev/iStock/Getty Images

If you wave to a friend and feel a bit of jiggling, perhaps it's time to tighten up those arms. Underarm flab can be a problem area for women due to extra fat and oftentimes age. This problem spot may keep you from wearing tank tops and force you instead to try to hide this area. But by doing aerobic activity and strength training the biceps and triceps, you'll be able to show off your arms in no time.

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Step 1

Increase your cardio activity. Your arms are jiggling because they contain more fat than muscle, so you need to reverse that -- decreasing fat and increasing muscle. Regular cardio workouts will help you get rid of the fat over your biceps and triceps. The American College of Sports Medicine recommends individuals wanting to lose weight engage in at least 150 to 250 minutes of moderate intensity exercise per week.

Step 2

Work your biceps with biceps curls: Hold a dumbbell in each hand, arms by your sides and palms facing forward. Bend your elbows, curling the weights up toward your shoulders. Lower the weight and repeat; aim for two to three sets of 12 to 15 repetitions.

Step 3

Do triceps extensions to tone the back of your arms. With a dumbbell in each hand, place your hands over your head with your palms facing each other and the weights touching together. Keep your elbows close to the side of your head as you lower the weights behind your head. Complete two or three sets of 12 to 15 repetitions each.

Step 4

Use your bodyweight to tone your triceps with bench dips. Sit on a bench, and place your hands on either side of your hips. Stretch your legs out in front of you, and scoot forward so your bottom is no longer on the bench. Straighten your arms to push your body up, then bend your elbows to lower your body down. Stop when your shoulders are no lower than your elbows, then press back up again. Complete two or three sets of 12 to 15 repetitions.

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