How to Get Rid of Flabby Arms & Belly

Woman stretching at gym
Resistance training helps tone flabby muscles. (Image: 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

Close-up of a woman exercising on an exercise bike
Use high-intensity interval training (HIIT) to burn excess body fat. (Image: 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

Young woman exercising on the floor
Strengthen your upper abdominal muscles with crunches three to four days a week. (Image: 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.

Step 3

Women stretching on exercise mats
Strengthen your lower abdominal muscles with lower abdominal crunches three to four days a week. (Image: 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

Woman with a dumbbell
Tone your triceps three times a week. (Image: 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

Woman with a dumbbell
Build your bicep muscles with bicep curls three times a week (Image: 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

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Avoid foods that will cause weight gain. (Image: 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.

REFERENCES & RESOURCES
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