Have you ever waved at someone and then realized that your arm kept waving after you tried to stop – then you want to know how to get rid of fat arms.

For women, this may seem to be a bigger issue than for men, but it really isn’t.


This is one of the hardest areas to lose weight. You may struggle a lot to lose weight here and work hard only to realize that you aren’t seeing any results.

Why is it so hard to lose weight in your arms?

The area around your arms may have a large number of fat cells. As your body starts to build up it’s fat reserves, it spreads it around wherever it can.

Though it may not seem like it, there is a limited amount of space in your mid section. Your body tries to find any and every available space to store it in case it needs it some day.

Saving it for a rainy day.

That is why you find yourself gaining weight around your neck and face and arms.

Your body may decide to store more around the arms because of the genetics you inherited. Some people are just more prone to storing fat in the arms than others.

So can I exercise to get rid of this fat in my arms?

Yes, there are exercises that target arm muscle groups, increasing muscle tone which therefore results in burning fat as well. Specifically arm circles…

Arm circles are frequently utilized as a warm-up exercise before performing static stretching or any type of strenuous exercise, like strength training.

Although they make a great exercise standing alone too.

Arm circles work your back shoulders biceps and triceps. While performing arm circles you are facilitating a dynamic stretch. Meaning that as you’re moving your stretching.

So this is a great warm up for the shoulder joints and muscle groups oh, well increasing circulation to your entire upper extremity.

By holding any type of weight in your hands during this exercise you’re increasing the muscle toning benefits of this exercise. As your arm fat decreases muscle tone will be more visible.

The Arm Circle Exercise

As you prepare to perform arm circles your feet should be shoulder-width apart with your arms extended with straight elbows at your sides, forming a “T” with your body.

Start by performing circular motions with your arms, small movements with great control. Progressively increase the size of the circle until you feel a stretch through your armpits and pectoral muscles.

Make sure to avoid any shoulder hiking during that exercise for proper isolation. Perform 20 circles in one direction and then repeat 20 circles in the opposite direction.

And to again increase the toning benefits of this exercise add some weight whether it’s weighted gloves or dumbbells to your routine, making sure they are an appropriate weight where you can continue to have proper form and control throughout this exercise.

Here are additional exercises to focus on a:

  • 1. Triceps Dips
  • 2. Push-Ups
  • 3. Tricep Kickbacks
  • 4. Tricep Extensions
  • 5. Bent Over Row
  • 6. One-Arm Side Push-Up
  • 7. The Windmill
  • 8. The Wave Goodbye
  • 9. The Prayer Pose
  • 10. Arm Stretches

Put yourself on a protein diet and an aerobic workout regimen.

Getting the right food for your body and for your aerobic activities will go a long way towards reducing that fat around your arms and everywhere else.

Get moving using aerobic activity.

U.S. Heart Health organizations recommend at a minimum 30 minutes of moderate cardio on most days of the week.

Aerobic exercise means exercise with oxygen.

The other days the recommendation is for resistance training, at least two days a week. Performing strength training, where you are using resistance against your muscles.

Not only does it increase the amount of calories your body is burning per day it also boosts your metabolism and helps you to burn additional calories even at rest.

Keep in mind, muscle tissue utilizes more calories when present, far more than fat.

This is the only way that you are going to get that fat burning off. Do exercises that gets your heart pumping and your lungs working hard. The more air you push through your body, the more fat is going to be burned off.

If you want to increase the amount of fat you are burning off in your aerobic activity, increase the amount of muscle you have overall. Get on a regular schedule of weight training.

Your metabolism rises with the amount of muscle you gain.

If you have higher metabolism, you will find you lose fat at a faster rate. That means that it will also take less work to burn that fat off.

Becoming a fat burning-machine.

Great types of cardio that will help decrease arm fat would be dancing, including Zumba, jogging, rowing, swimming and jumping rope. Try doing many motions overhead as well as rowing tight motions and also include push-ups. 

So it’s all about burning calories, although high repetition body weight movements will also  increase the slimness in your arms.

Try also progressing your workouts by incorporating light dumbbells or weighted gloves to increase fat burning during workouts due to developing muscle mass.

Here are Great Arm Trimmers to Increase Inch loss…

Add more fiber into your diet…

Incorporating fiber into your diet can jumpstart weight loss and help you lose any excess body fat. 

By moving slowly through your digestive system fiber helps to keep you full longer because of the increase time it takes for your body to process said fiber.

Studies show decreased body fat over time based on each gram of dietary fiber that was consumed in a year and a half.

Additional studies reported a decrease of over 4lb (1.81 kg) in weight occurred by increasing daily fiber intake by 14 grams for a period of 4 months. Whole grains, nuts, fruits, vegetables, seeds, and legumes are several instances of nourishing, high-fiber foods that you can utilize as part of a healthy diet.