effective arm exercises for women to do at home

Best Arm Exercises To Lose Arm Fat Easily- Especially For Women

Women often complain that fat quickly gets over their arms. And their figure gets spoiled. Nowadays, it has become a common thing. Every fourth woman is disturbed by the hanging arms. Sometimes he does it to the dyeing. But there is nothing. You may not have left any such exercise in the exercise. Nevertheless, these fat pots hang on to both your arms.

In this article, you will know about all the exercises that will help you to lose your arm fat. This is very important as it makes you more fit and you can wear any dress after doing these exercises.


You are able to spoil your mood by looking at the glass again and again. Somewhere, they also make you de-motivate from doing any exercise. There are many reasons behind this. To get rid of the problem of hanging arms, you first have to understand the reasons for that. Unless you find out the real reasons, you cannot get rid of them at any cost.

First of all, we will learn why and in which parts of the arm, fat gets stored and then I will tell you about the best exercises to lose arm fat.

Why People Get Fatty Arms

If fat is used in the body of women, there are many parts of their body where fat starts to store easily. First of all, women get fat on their thighs and hips. Then the fat begins to be stored in their arms. And the fat here becomes so much that it starts hanging down from the muscles. Or rather, it becomes a thick layer of fat. The same layer appears to you as hanging arms.

Exercises To Lose Arm Fat

Here is the list of exercises that will help you to reduce arm fat. This is the most simple way to reduce arm fat. Make sure you first do full-body exercises and only then come to do these.

These exercises have bee made simple so that you can do this without any assistance.

Bench Dips

You must have seen people doing this exercise in the gym or in the park. These exercises are for our tricep muscles. It is an effective exercise to target your tricep’s muscles and make them strong. It works on that part of your arms.

How To Do This: The way to do this is very easy. You can do it in both the gym and the park. You don’t have to bend your elbow more than ninety degrees while doing this. You can do it 20 times and 4 sets, this exercise will burn the layer of fat hanging on your arms.

Dumbbell Curls

This is a very easy but calorie burner exercise. You will often have a point in mind that if you curl the dumps, you will become biceps. But your thinking would be absolutely wrong.

Women do not have testosterone in their body. Because of this hormone, women’s bodies cannot become like boys. So if you do this exercise, you will definitely burn the fat deposited on your arms. For this you have to do 4 sets daily on lightweight.

Wall Push-Ups

In the case of reducing the obesity of the hands, there is an aerobic exercise, but the most beneficial wall push-ups are considered. I know how to do wall push-ups that reduce hand fat.

Spread your legs and stand in front of the wall. Be at least half a metre away from the wall. Keep your hand in the wall as push-ups do. When leaning towards the wall, the elbow should be bent down.

You can do these push-ups 20 times continuously. If there is a problem in the beginning, reduce it gradually.

Arm Rotations

It’s a simple exercise that you can do individually, this exercise works regularly to reduce fat from the arm. As well as reducing fat, it acts as a good warm-up exercise.

How To Do This

  • Open your legs a little bit and stand upright.
  • Drag the arms out on either side of you.
  • Close your fist and start rotating it round wards. Keep the shoulders running quickly in a clockwise motion. Do this until you rotate your hands 20 times.
  • Bring your arms back down and relax for 15 seconds.
  • Repeat this exercise 10 to 15 times.
  • This exercise can be twice or more a day.

Scissors Exercise

This is another simple exercise that can be done regularly. It tones the arms and gives strength.

How To Do This

  • Open your feet a little bit.
  • Cross your arms with each other 0 “X In the shape of the letter.
  • Back and forth a set 20 times.
  • Relax your arms for 10 to 15 seconds.
  • Repeat this exercise 10 to 20 times.
  • You can do this exercise twice or more times every day. Like the first practice, you can do it anywhere.

Namaste Exercise

This exercise is so simple that you cannot really say that this is an exercise. But, this is highly effective when you do proper sets of this exercise. Not only this but to make any exercise effective, do it in sets. It will increase your stamina and burn the arm fat faster.

How To Do This

  • Stand upright by stretching your hands straight over your head, towards the sky.
  • Bend your arms behind the head, mix your palms upside down in the ‘Namaste’ position. Give a little emphasis on your palms so that your arms have flexibility.
  • Mix your palms, bring your arms over the head so that your palms are levelled to the middle of your head.
  • Repeat these two steps 20 times quickly.
  • Bring your arms back down and relax for 15 seconds.
  • Repeat this exercise 10 to 15 times.
  • Do this exercise twice a day.

Some Important Points To Keep In Mind

Here are some of the important points which you must keep in mind while doing these exercises. These are very important and you should never ignore them.

  • These exercises are very simple, so you may think that these are not effective, but when you will do these exercises continuously, you will realise the effectiveness of these.
  • Do not do all exercises in a single day. It may hurt you if you do not have the habit to exercise it daily.
  • Do not do only arm exercise, do other exercises like legs exercise and belly exercise along with it.
  • Slowly increase the number of reps that you do in a day to lose more arm fat.
  • Do these exercises 4-5 times a week.
  • Do these exercises only after consulting with your doctor if you have any medical condition.

Final Words

This was all about the most effective arm exercises ever. We covered all topics like why do you get arm fat, how you can reduce it and the best exercises to reduce it. Along with that, you also got some important points to keep in mind while doing arm exercises.

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