Arms Fat looks really unattractive! It’s the truth; let’s just keep all the “body shaming” issue aside and accept it. If you are not very comfortable wearing a shoulder less or strappy dress, one of the major reason is Arms Fat . You have a simple solution to deal with this – just reduce Arms Fat !

The exercises listed below are great for both men and women, and can be completed at home or at the gym with minimal equipment. Try completing 4 sets of 10 reps with an appropriate weight—meaning a weight that allows you to perform the exercise with proper form.

1. Tricep Kickbacks:

How to do it:

  • Stand with feet shoulder width apart, arms relaxed at your sides and holding a 2-5-pound weight in each.
  • Weights should be held far enough away so that they don’t hit your thighs. If they do, narrow your stance.
  • Bend forward at the hips, keeping a completely straight spine, until you are about halfway to 90 degrees.
  • Next, extend both arms as far back behind you as you can, with arms straight and elbows locked.
  • Hold for a beat, then return arms to base position.
  • Repeat this movement for one minute.

2. Dumbbell Push Press:

How to do it:

Begin with slight bend in your knee, the dumbbells at your shoulders and elbows at a 90-degree angle.

Straightening your knees, push the dumbbells directly above your head, keeping elbows close to your ears, and then bringing your arms back to the starting position.

That completes one rep.

3. Bent-Over Fly:

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How to do it:

  • Start standing with your feet hip-width apart and your hips bent while your chest is parallel to the floor.
  • Hang the arms directly below your shoulders.
  • Raising your arms (dumbbells) to the sides, squeeze your shoulder blades together, and then slowly lower back down, to complete one rep.

4. TYI Exercise:

The TYI is one of the fun and easy lower back fat workouts that can be done by almost anyone. The exercise is named TYI because the hand movements mimic the shape of these three alphabets, and it helps to tone all the back muscles at a time – both upper back and lower back.

How to do it:

  • Lie down on your stomach holding 3-pounds dumbbells in each hand.
  • Lift your chest from the floor by engaging your back and then move your arms up and out to from a T position, next move
  • into a Y position and then change to the I position with arms straight above your head and touching.
  • This move targets the rear delts specifically, which is an important back muscle.

5. T Raise:

The T Raise is an amazing stability exercise that helps to increase the range of motion and strength all through the shoulder, and it particularly targets the sides of the shoulders and upper back region while tightening and toning the back muscles. It is the perfect solution to the problem of how to lose back fat for women.

How to do it:

  • Stand while holding a pair of 2 to 3 pounds dumbbells with your feet placed hip-width apart.
  • Now, bend your knees slightly so that you can shift your hips back and lower your torso till it is collateral to the floor.
  • Bring the dumbbells close together and turn the palms to face forward.
  • Lift the weights up to shoulder height and then lower them down.
  • Do 15 to 20 repetitions at a time while keeping your core and glutes engaged the entire time.
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6. Bridge Knee Lift:

The bridge knee lift is a useful exercise for toning the lower back, butt, hips, inner thighs and hip flexors. This is an amazing body toning workout that requires no equipment, and it shows fast results.

How to do it:

  • Lie on your back with your legs bent and feet placed on the floor, directly beneath your knees.
  • Keep your arms by your sides and lift up your hips and keep it aligned with your shoulders, lower back and knees.
  • Keep your stomach muscles tightened at all times. Now, raise your right foot off the floor and pull the right knee close to your
  • chest without dropping the hips.
  • Lower the foot slowly to the floor in a controlled movement and then lift the left leg and pull the left knee towards your chest.

7. Upright Rows:

How to do it:

  • Grasp a dumbbell in each hand with a grip that is slightly less than shoulder width.
  • The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight.
  • This will be your starting position. Use your side shoulders to lift the dumbbells.
  • The dumbbells should be close to the body as you move it up and the elbows should drive the motion.
  • Continue to lift them until they nearly touch your chin.
  • Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms.
  • Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position.
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8. Plank with Lateral Arm Raise:

How to do it:

  • Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
  • Keeping hips as still as possible, lift one arm up to shoulder height.
  • Return to center, then lift the other arm to shoulder height.
  • Draw belly button up and in and keep your body centered. Do 10 reps each side.