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How to Get Rid of Flabby Arms on a Woman

author image Nicole Vulcan
Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. Vulcan holds a Bachelor of Arts in English and journalism from the University of Minnesota. She's also a lifelong athlete and is pursuing certification as a personal trainer.
How to Get Rid of Flabby Arms on a Woman
Diet and exercise will banish those bat wings. Photo Credit: SolisImages/iStock/GettyImages

If you have your sights set on the flab at the back of your arms, you're not alone. This is a common problem area for women, suggests a publication sponsored by the American Council on Exercise.

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It's likely that those jiggly arms didn't happen overnight, so don't expect them to disappear overnight. By adopting the right routine, you'll have a good chance of seeing that jiggle disappear over time.

Step 1: Do More Cardio

Perform cardio exercises three to six days a week. To lose fat anywhere on the body, you have to do exercises that burn overall body fat. If you're currently sedentary, start walking 30 minutes a day.

If you're already somewhat fit, kick it up a notch by increasing the intensity of your workouts. Run instead of walk, for example. Do high-intensity interval training by alternating between periods of increased effort and moderate effort. Any type of cardio is better than none at all, but some of the biggest calorie burners include jumping rope, swimming, running or high-impact aerobics.

Step 2: Cut Calories

Track your calories and look for ways to cut down. One way to do this is to use an app that helps you calculate how many calories you should be eating for weight loss, and lets you input the names and amounts of foods you've eaten, as well as the exercises you've performed, to arrive at your net calorie intake for the day.

Try apps such as LIVESTRONG's food database MyPlate. If you don't have a smartphone, you can also access MyPlate online. By using those tools over time, you'll start to see patterns that you can modify.

For example, you might find that by working out just 10 minutes more or eating slightly less at dinner, you're able to create a calorie deficit. To lose one pound of fat, you have to create a calorie deficit of 3,500 calories.

Step 3: Target Your Arms

Invest in a set of dumbbells and perform three to five arm-strengthening exercises at least two non-consecutive days per week. Variety is key to preventing muscle adaptation and a fitness plateau, so vary your routine from week to week.

For the triceps, which are often the flabbiest part of a woman's arms, effective exercises include triangle pushups, dips and tricep kickbacks, suggests the American Council on Exercise.

Don't stop there, though. Perform bicep curls and hammer curls for the biceps as well as bench presses on a flat bench, incline bench or decline bench for the chest and shoulders; add in the overhead press to target the shoulders.

Another great upper-body toner is the pull-up. If you're not able to do one on a standard pull-up bar, keep your feet on the ground or use the assisted machine at a gym.

More About MyPlate

The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.

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