How to Tone Fat Arms

Toning up fat arms takes a little time and dedication.

It is not uncommon to have flabby, fat arms while the rest of your body is a healthy weight. Some body types simply store extra weight on the arms. If you suffer from this problem, you can tone your arms and burn the extra fat and start showing off your arms. You can tone your arms and burn fat, to achieve a healthy appearance, with just a few simple exercises.

Difficulty:

Moderately Easy

Instructions

Things You'll Need

• Chair
• Yoga Mat

1. Add push ups into your workout routine. They tone your biceps, shoulders and chest, using the weight of your body. Kneel on a yoga mat and walk your hands out until your weight is supported by your palms and toes. Your body should form a straight line from the shoulders to the toes, with your palms directly beneath your shoulders. Slowly lower your body down towards the mat, bending your elbows back towards your ribcage, until you body is three inches from the ground. Hold this position for two seconds before pushing back to starting position. Repeat this exercise eight to 10 times for one set. Do two to three sets three to five days a week.

2. Introduce chair dips into your workout routine. These tone your shoulders, back and triceps, using your body weight and a chair. Sit on the edge of a sturdy chair with your legs out in front of you, feet firmly on the ground. Place your palms on either side of you on the edge of the chair. Scoot off of the chair so that your arms are supporting your weight. Allow your body to lower, bending at the elbows, approximately three to five inches and hold this position. Push back to starting position to complete the chair dip. Repeat this exercise eight to ten times for one chair dip set. Do two to three sets of chair dips three to five days a week to tone the back of your arms.

3. Add shoulder circles into your daily workout routine. These tone your shoulders, biceps and triceps. Stand straight with your feet directly beneath your hips, knees slightly bent. Raise your arms straight out to the side, pointing your fingers towards the walls. Move both arms in small, quick circles towards the front of the room for 30 seconds. Stop. Rotate in the opposite direction for 30 seconds. After completing the second set of 30 seconds, relax and lower your arms back to your sides. Repeat this once a day, three to five days a week to help tone your arms and burn fat.

Tips & Warnings

• Consult with your physician to make sure she feels your body is healthy enough to begin a new exercise routine.

References

• "Ace Personal Trainer Manual"; American Council on Exercise; 2003
• "Bodyweight Exercises for Extraordinary Strength"; Brad Johnson and Randall J. Strossen; 2005
• "Dynamic Strength"; Harry Wong; 1990

Resources

• Read this Article in Spanish