Latest update January 6th, 2025 4:00 AM
Burn arm fat at home with these exercises
Kaieteur News – As the holidays approach we become more busy and conscious about our appearance, even as we look forward to the year end gatherings. Through the hustle and bustle, it could be especially difficult to find time for the gym. So, just in case you have some time at home, be sure to take at least 15 minutes out of your day, to try these exercises at home, to help burn excess fat in your arms.
Arm circles
For starters, a simple exercise you can do is arm circles. Many people actually include this as part of their warm up routine. This however does not limit its ability to help you lose weight. Research shows that this exercise targets your triceps, biceps, and shoulders and helps slim your arms fast.
To do this exercise, stand straight with your feet flat on the ground and your arms extended out to the side of your body in a 90 degree angle. Next, start moving your arms slowly in small forward circles.
Do as many rotations as you can before reversing the motion to do as many circles as you can in that direction. Take a break and repeat the exercise at least two more times. One specialist advises, “You will feel this exercise in your shoulders. You’ll be able to do more revolutions if you keep your abdominal muscles pulled in and tight.”
Triceps dip
According to the National Library of Medicine, the triceps brachii is a large, thick muscle on the dorsal part of the upper arm. It often appears in the shape of a horseshoe on the posterior aspect of the arm and is composed of three heads (tri = three, cep = head): a long head, a lateral head, and a medial head.
There are a number of exercises that target this area but a very simple and effective one that can be done at home is the triceps dip.
If you’ve got a bench at home, or a sturdy chair, you are going to need it. Sit at the edge of the bench (or chair) and grip the edges with your hands. Get out of the sitting position and slowly lower your hips to the ground. Keep your arms semi-flexed and elbows close to the body. Your legs should be slightly bent, resting on the heels.
When your butt nearly reaches the floor your elbows should form a 90 degree angle. Maintain the pressure on your palms and return to your seated posture to complete the rep. Do three sets of 15 reps.
Push-ups
Another great exercise that will definitely cause you to feel the burn in your arms is push-ups.
To perform this exercise simply get down on the ground with your face towards the floor and hands placed flat on the surface. Straighten your arms and legs, and lower your body, by bending your elbows, until your chest nearly reaches the floor. Pause, and then push yourself back up. Repeat.
It must be noted that if push-ups are new to you, you can try another method by keeping your knees down with your weight on your thighs and not your knees until you are strong enough to perform a full push-up.
Planks
There are many benefits of planks, and helping to reduce arm fat happens to be just one of them. I started doing this exercise at home and it became one of my absolute favourites because it’s so easy to do. In addition, it helps regulate the bowels and reduce fat in the stomach.
If you would like to try this exercise, I’d recommend you use a nice yoga mat for the comfort of your arms.
To practice the plank, begin by laying face down on the ground. Place your elbows and legs flat like you are about to do a push-up. Push your body upward and keep your chin tight to your neck. Hold the position for about 10 seconds and repeat for about three times for the best results.
Downward dog
The downward dog exercise is actually a yoga pose that helps strengthen your upper body and even helps to improve circulation, all while toning your arms.
For this pose, your body will form a reverse V-shape with your heels pressed down or close to the floor and your hands flat on the floor. Ideally, your spine will follow a straight line toward the ground with your hips pressed back. You may need to bend your knees to keep your body in the reverse V-shape.
Use your arms to push your weight back toward your heels and make sure you’re not rounding your back. Just like the plank pose, you can give yourself more of a challenge by lowering your forearms to the ground and holding the position.
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