Reduce arm fat

How To Reduce Arm Fat At Home

Arm fat is one of the stubborn fat in our body. As we know losing fat is a task to do but it even gets hard when you want to lose fat at a specific point of your body.

Belly fat and arm fat promote more area in our body. We already discussed various ways to lose belly fat in another article. We are gonna talk about arm fat and how you can reduce it.

There are lots of people who are facing problems with arm fat. It limits their hand movements even though we can see how it troubles some when they are walking on the road. But always remember what you gain is what you can lose also.

Arm fat isn’t there already, you gain arm fat because of your health conscious ignorance. What you must do is the opposite of gaining arm fat.

The way we are going to discuss is about the way you always ignore yourself in your life. So, now we should start to know how would you lose your arm fat

Why is arm fat bad for you?

When we started to gain fat it’s obvious to gain armpit fat. There are lots of people who want to get rid of armpit fat. If you think about it, it seems to be a futile problem but you must know your armpit fat is nothing but your indication of unhealthy fat.

If you have belly fat you can reduce it with different exercises but when you get armpit fat that means you have the normal level of fat amount in your body.

For your good personality your arms should look strong and filled with mass, but what will you do if your muscles and strength get concealed because of excessive fat.

In this article we are going to cover the best exercises that can help you reduce armpit fat. If you can go to the gym we will have multiple exercise tips and if you like to do exercise at home then you are at the right place.

These all exercises will directly target your armpit muscles that eventually help you to grow your arm muscles and hit fat over your arms. So now have a look at these exercises.

Lifestyle tips to reduce arm fat

Start lifting weights

If you rewind your life you will realize that you have never given any energetic work to your hands. If you look closer you can find that your arms play a major role whatever you are gonna lift with it.

You can start lifting with stones, bricks, resistance bands, heavy bars. All exercises help you to increase building muscles and mass. If you look directly at these movements, it can even help you to lose overall body weight.

Whenever you are starting to lift your body, start to build mass and that will help you improve your metabolism and increase the number of calories you burn.


lifting weights can help you to strengthen your overall body. Your muscle strength and metabolism is also getting stronger and that will promote arm and overall body fat loss.

Start cardio

Cardio is the best exercise to lose your body fat while increasing your heart rate. Increasing heart rate is one of the good ways to burn your calories.

If you want to lose arm fat, including cardio in your daily routine will help you a lot. While you do cardio you must incorporate more exercises about hands and arms to make your heart rate increase.

Running, cycling, and rope skipping are best examples of cardio. If you look closer to any cardio exercise you will find these all incorporate lots of hands and legs movements.


Cardio can help you to lose weight and boost your strength. In cardio exercises the more focus goes to your arm and legs that’s why it’s a best choice to lose arm fat.

Body weight exercise

There are lots of people who are not going to gym and it’s not convenient to join gym just for losing arm fat. If you are already a gym member then congratulations and if not the also congratulations because there are several ways to perform exercises to lose arm fat at home.

Body weight exercises means you just need to use your body as equipment or weight. There are lots of ways to lift your own body for exercise. You must have some basic knowledge to perform these exercises.

You can perform back dips, push up, and dips variations we have already discussed in our one of previous articles.


Your body is one of the best choices to lift it for losing arm fat. Body weight is also your convenient weight to lift. If you are facing so much trouble to lift your body weight it means you are in a dangerous phase in the health field.

Enough sleep

Maintaining proper exercise and diet will only help you if you are getting enough sleep to your body. Your sleep is the major factor in all the solutions to lose arm fat.

Your poor sleep will definitely promote undesirable fats on your body parts. It will not only promote arm fats, but overall your health.

Your lack of sleep will disturb your eating and mind routine. Your hunger and body system will change drastically. In that case no one can help you to achieve your fat loss goals.

You can get good tips and tricks to lose fat but your all work is worthless till you don’t get enough sleep.


Poor sleep can influence your hunger and promote weight gain. Your daily routine must be good and proper to maintain a healthy life. If your sleep is not fully filled your digestion, and body functions will not work properly to lose fat of your body.

Drink water

Our body has 70% of water in it. That means we can understand how much water is important to our body to maintain our health. Drinking 3 liter of water is very important to help our body to function smoothly.

Your every body organ needs water to work in the right manner. If you want to lose your body fat your metabolism must be strong, your digestion must be strong. And it will only work well if you provide them with enough water.

So, if you are thinking that water is not essential to lose arm fat then you are going wrong. You must know the all fundamentals of factors which help to lose body fat directly or indirectly.


Water is very important to lose body fat because it helps your body organ to work and your all body organs must be worked properly to lose fat. If your one of body organ is not working properly you can feel the problems in your body. So stay hydrated and help your body to lose arm fat.

Fiber intake

Increasing fiber intake can help you to lose body fat. Fiber will help your digestion system and fully fill your hunger need. Eventually your eating habits will go away and you will only eat whenever it is needed.

You might not be aware of it but fiber can help you to reduce your calories intake. That means fiber is essential to control your number of calories in your body. If you have too much water fat in your body it will move to your arm. And your fiber intake is very useful to reduce water fat in the body.


People are not bothered by the amount of fiber because people only follow what is in trend. Now proteins are in trend more than vitamins that’s why people are pursuing the way to increase protein intake regardless of vitamins. Like every nutrition fiber is also very important to our body to lose fat.

Related: High fiber foods list with the value

Decrease carbs intake

Carbs are the biggest reason to gain fat over the body. It’s not that carbs are not important but as we can see people. They are eating excessive amounts of carbs and this excessive amount can lead you to gain body and arm fat. If you just control the amount of carb intake you can almost reduce 20% of chances to gain fat.

Refined carbs have a very low number of fiber and night number of calories. Whenever your calories intake is more than your calories burn that will promote fat gain.

Besides refined carbs are lacking in nutrition and protein, so it’s always a better choice to cut back on refined carbs.


Our body fat gaining or losing is most likely depending on your calories intake and burn ratio. Your calories consumption must be maintained to lose fat.

A simple example of good maintaining calories ratio is very simple. You just look out your in and out amount of calories.

If your calories intake more than your calories burning then you need to slow down your calories intake or increase calories consumption.

Related: Don’t eat those foods if you are on low carb diet
Related: List of best low carbs vegetables for vegans

Exercises to lose arm fat

Jumping jack

Jumping jack is an easy and effective exercise for reducing armpit fat; it will not only reduce armpit but also help to reduce thighs fat. When you perform jumping jack exercises you can notice your full hands and legs are in movement.

That will burn the calories that means this exercise also helps to lose weight. There is no need to give you steps instructions but we would like to give you some tips. Although this is a very easy exercise anybody can do it, so perform this exercise till you get hit your body with blood circulation.

Front hand Jumping jack

This exercise is almost similar to jumping jack but we change the hand movement directions. Now here is the biggest question: why should we change the hand movements if you can get the same results

In this way, you are thinking very wrong. When you change the movement of the body part then targeted muscle will get changed. Your side moves will target lat and shoulders and front moves will target chest and shoulder.

Remaining instructions should be the same and no need to change any other instruction.

Lateral arm rotation

This exercise will target the whole arm to get in work. Your both hands will be in the air till you finish this exercise. That means if you give maximum workout to your hands will circulate more blood in.

We just added a simple step to increase the rate of this exercise. While performing this exercise you need to do side steps at left and right. Once you step to the right then step to left and keep your arms in movement.

If you want to boost the result of this exercise, simply increase the speed of it. The more speed will be more effective the exercise. One tip I would like to give you, don’t raise your hands above your head that the limit of hands in the air.

Shoulder touch arm rotation

When you touch your shoulders with your same hand it will become more difficult to rotate your hands. As we know that it’s not allowed to use any equipment in this tutorial so you can add your own weight.

This exercise is also recommended for your warm up session because it will help you to loosen up your shoulders. After this exercise you can easily move or rotate your arms.

Wide side dips

We have already learned how to perform wide side dips and this is strongly recommended for losing arm fat. This exercise is extreme among all the exercises explained above.

This will cover your full arm and will boost your strength and stamina. Now have a look how to perform it. Get in the wide dips position and your both hands must be rotated 90 degrees opposite to each other.

First you need to go one side down then get up and now go down to the opposite side. While performing this exercise you can feel the intense pressure near to your chest and arms. The motive to add this exercise in this all simple one because it will increase the chances of burning fat fast.

Bench dips

As we all are familiar with bench dips. This exercise mainly performs for triceps muscle. We had minor changes in exercise that were only about your posture.

While triceps bench dips you need to broaden your chest and need to limit your raising. In this bench dips we primarily target the armpit muscle not triceps. We bench our back slightly and arms too.

You don’t need to stay closer with the bench. The more away you are from the bench the more stretching at your armpit. Repeat this exercise till you feel the stretching at armpit fat.

Throw (kick) back hands

If you have seen the above video, you probably have an idea why we called it throw back hands exercise. This exercise looks like you are throwing objects at your back side.

The more you go back the more stretching at arm, so we have a simple tip to give you. While performing this exercise you need to bend your body when you throw it. At the initial position you are standing, raise your hands and throw it back.


If you want to reduce your arm fat so don’t think only about one body part. Losing fat is the process which you can’t only apply to your particular art of the body.

If you want to reduce arm fat you must start to exercise your whole body then only start to target your body part. If you only think about one part and doing only one body part exercise then it will not help you because fat wants you to exhaust then your body will start to eat your body fat.

That doesn’t matter in which portion you have fat, if you start all the solutions mentioned above it will help you reduce more fat in your arm.

We have learned all the exercises to reduce armpit fat. These all exercises are designed for beginners or so basic level. We want to design it that anybody can do like an old aged one. If you want to get rid of armpit fat you should start now to do these all exercises. If you think you don’t have enough expectations for your workout then you can add these all exercises in your warm up.

Read also: Tips for exercise or workout beginners
Read also: Best foods to increase exercise stamina
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