Want strong, sleek, sculpted arms? Squeezing your arms while rocking a sleeveless top, dress, or bathing suit is a popular fitness goal that many strive to achieve, and for good reason. Dealing with “feathers” or “bingo feathers” is old fashioned frustration. But rest assured, we chatted with Victoria Brady, personal trainer for Fyt (a service that offers in-person and virtual expert-guided fitness). let’s
Unfortunately, as far as fat loss goes, you can’t completely reduce or target specific areas. can What you should do is do exercises that help reduce the amount of fat you have in certain areas, such as your arms.
So let’s get into the details of these exercises to lose arm fat fast! To get started, complete each move without weights. Feel free to add more dumbbells once you are fully comfortable with the form. Brady instructs him to do 10 to 12 repetitions per exercise, complete 3 to 4 rounds, and between each set he rests 60 seconds.
For arm circles, set up with your feet shoulder-width apart. Straighten your arms and raise them to shoulder height. Rotate your hands forward to initiate small circular motions. This counts as his 1 rep. Repeat forward circular motion 10 to 12 times, then backward circular motion 10 to 12 times. “Back and forth arm movements target and tone every muscle in the arm, from the triceps to the shoulder,” says Brady.
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A modified push-up begins with a plank. Place your knees on the floor and your hands slightly wider than shoulder width. Align yourself parallel to the floor, slowly bend your elbows and lower your chest until it almost grazes the ground. Your core muscles should be tight and your back should remain flat. Hold that position, then return to the plank. This counts as his 1 rep.
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Next, get ready for the dumbbell bicep curl. Brady tells you to hold a dumbbell with both hands at your sides. Keep your elbows fixed to the sides of your body, then bend your elbows toward your shoulders. Make sure your elbows are still so your arms don’t start to swing. Return your arms to the starting position. Now he has one repetition.
Tricep kickbacks are performed with a dumbbell in each hand. Lean forward slightly so that your back is straight. Empty your elbows back and lock them on either side of your body. Keep your elbows still as you “kick” the dumbbells toward your back. To do this, move the lower part of your arm back and up into the sky. He stays in that position for 1 second and then moves his arm back to the starting position. This counts as his one rep.
Last but not least, front raises using dumbbell exercises. Place your feet shoulder-width apart. Hold the dumbbells in front of your feet with your palms facing your body. Bend your elbows slightly as you gracefully lift the dumbbells to chin height. Pause for a moment, then slowly return the dumbbells to the starting position. This counts as his one rep.
Alexa Meraldo
Alexa is Mind + Body Deputy Editor of Eat This, Not That! and oversees the M+B channel, providing readers with compelling fitness, wellness, and self-care topics.Read more about Alexa
