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The older that you get, the more likely you are to deal with the very irritating and very unappealing problem of arm fat.

There are certain hormonal changes that occur once you start to reach your mid to late thirties which contribute to fat, your metabolism slows down meaning less calories are burned.

It’s also a consequence of being less active. This is does tend to happen the older you get and the less time you have to dedicate to actually working on keeping yourself energetic.

Whatever the cause is for you, it’s no doubt something that you want to deal with and you might be struggling to find a solution.

This is understandable and it’s a common problem. Your arms are not one of the areas that the usual fat-burning, cardio based exercises tend to be based around.

But there are some focused methods you can use which should help you work towards reducing your arm fat. Here’s five exercises that should do the trick:

1.    Weighted Punch

This is a technique that is commonly used by boxers to increase hand speed and power, but it’s a super effective way to tone the muscles in your arms too.

You are essentially shadow boxing but some added resistance in the form of small weights. A small handheld dumbbell that’s no more than 3 pounds should do the trick.

You will be getting the cardio benefits of shadow boxing but also forcing your shoulders, your core and your arms to wok.

You should be on track to leaner arms if you do this regularly. To do the exercise yourself, stand up straight with a weight in each hand.

Place one leg in front of the other in a fighting stance. Raise both arms and then alternate punching the two.

Do this for about a minute and then break for another minute. Repeat this over and over for about 10 minutes.


2.    Overhead Tricep Extension

Overhead triceps extension exercise. Studio shot over white.

This is especially effective for people whose arm fat is affecting their triceps in particular. Again, not an area that gets worked on too much.

These overhead tricep extensions, which are sometimes referred to as skull crushers, are a tough exercise that are definitely worth it.

You could also use the handheld weights for this but I would recommend going a little heavier if you are capable of it. A 10 pound dumbbell would be ideal.

Stand with your legs together, your back straight and your arms extended upwards with your elbows next to your ears.

Hold the weight with both hands and then bend your elbows back at a 90 degree angle. Squeeze your triceps to straighten your arms back upwards.

Do this maybe 10 times per set and maybe a total of 5 sets. Remember to rest between each set but not for too long. We’ve discussed how this can be detrimental before.

3.    Jumping Jacks

A group of people doing jumping jacks in the park

All of our memories of jumping jacks probably centre around being punished with them back in gym class, but they actually are a great exercise despite this reputation.

Not only are they really good for cardio, but they work a whole host of different muscles ranging from your core to your legs and of course your arms too.

This is also one of those exercises that you can do very easily at home and with no equipment whatsoever.

So even if you are generally too busy to do any significant amount of exercising, you can surely find time to work in some jumping jacks.

It’s a pretty straightforward exercise. Stand with your legs together and your arms by your sides and then jump and spread your legs out while touching your hands together above your head.

It might be a good plan to take an AMRAP approach to this one. The acronym stands for As Many Reps as Possible which is pretty self-explanatory.

You would do as many jumping jacks in one minute as possible and then rest for whatever is left of that minute. Then start again at the beginning of the second minute and repeat for about 10.

You can find out more about this style and some of the more popular AMRAP workouts here on Athletic Muscle.

4.    Tricep Push-Up

This is another tricep focused exercise but it’s also one that will work your shoulders and your chest too.

The difference between this one and a regular push-up is in the positioning of your hands in relation to the width of your shoulders.

You should lie facedown with your toes locked into position and your hands flat on the ground, slightly closer together than shoulder width.

Then hold your torso up at an arm’s length and then lower yourself until your chest is just off the ground while inhaling.

Push up using primarily your chest and your triceps until your upper body is back into position. Do something like 5 sets of 10 if you can and your arms should be toned in no time.

5.    Forearm Plank

Determined fit woman exercising forearm plank on a fitness mat during workout at the gym

Much like the jumping jacks that we discussed earlier, this is yet another exercise that you can do with no equipment and will work multiple muscles.

It’s well-known for being a great way to tone your abs and build up core strength, but it’s just as much an arm exercise as it is a core exercise.

You could do this for a couple of minutes every day and it will still contribute to keeping your arms lean and toned.

Place your forearms on the ground with your elbows aligned just below your shoulders and your arms parallel to your body.

A distance apart of about shoulder-width should be perfect for this. You can keep your hands flat on the ground or you can clasp them together.

Whatever you do, just make sure that you’re back stays as straight as possible. It’s a punishing exercise but even if you do it for just 3-5 minutes it’s effective.

Conclusion

An important thing to remember here is that this is still a weight loss exercise, and so there is still other elements in play.

Check out our guide to healthy weight loss to make sure you keep all of the factors in mind while you’re exercising.

If you commit to these exercises you’ll have the toned arms of your youth back before you know it.

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