5 Exercises to Reduce Fat and Tone Your Arms

Our arms tend to accumulate a significant amount of fat. If this bothers you, there are plenty of exercises you can do that specifically target this area. Below, we will give you some advice and exercises to tone your arms. Most of them are very simple and can be done at home.


Push-ups are one of the best exercises for toning your arms. Although they may be difficult and very tiring at first, the truth is that over time they will give you very good results. Doing push-ups not only exercises your arms, but also your chest, abdomen, and upper back.

Doing push-ups is very easy. Start face down, on a mat, and raise your entire body’s weight until your arms are stretched. The palms of your hands have to be very firm and open on the floor so that it is easier to push harder. In every push-up, your body has to go as low as possible, practically grazing the floor.

Weights and Dumbbells

This type of exercise is very popular among those who want to tone their arms. Like others, doing this is very simple as you won’t need special equipment. Nonetheless, it is very important to keep in mind the amount of weight that you should lift given that if you do too much, your muscles can get injured.

Therefore, it’s best to start with low weight so that they will help your arms become accustomed to the weights and dumbbells. A recommendation is to consult a specialist. To do this type of exercise, you just have to be standing with your legs shoulder width apart and raise the weights to a 90 angle of your elbow. You should keep your back straight and lower the weights to the height of your hips slowly and surely.

Stretch Your Triceps


Another exercise that has good results is exercising your triceps. It is also very easy to do. Just sit on the edge of a chair or a bench that is very firm. Your fingers should be underneath the edge and your legs should form a 90 degree angle in respect to the floor. Be sure to keep the soles of your feet firm.

After, lift your body slowly so that your legs leave the floor slightly. It is very important that your arms remain stretched. Then, lower your body until your arms are slightly bent. Repeat this routine a few times.

Lift Weights Above Your Head

This type of exercise consists in lifting weights or dumbbells over your head. Of course, it is very easy to do and will give you very good results. You just need a few weights or dumbbells that aren’t very heavy, approximately a kilo and a half. Remember that you should hold the weights tight since they will be above your head for a moment.

Start by standing up with your feet shoulder width apart to do this exercise. Then, raise the weights or dumbbells with your arms stretched, making them touch above your head. Then, lower the weights slowly until your arms are beside your hips and legs.



As we all know, swimming is one of the physical activities that helps exercise many parts of your body with very good results. Therefore, you can also tone your arms with it. However, in this case, you will need a pool or body of water to do this activity.

It’s best to do the styles that especially use the entire strength of your arms. Although in reality all of them are necessary, in some cases its presence or importance is greater, which is why it can be a great help in toning your arms. If you don’t know how to do it, it’s best to consult a trainer.