Many people do certain exercises over and over with the hopes that it will help burn the fat in a troublesome area. However, spot reduction, or singling out an area of the body for fat loss and then doing exercises that target it, is actually not possible.
Even though you can’t spot reduce, doing exercises targeted towards a specific area of the body can vastly improve muscle tone and create a slimming effect. But the best way to lose arm fat is to reduce the amount of overall body fat in conjunction with exercises that target the arm muscles.
Cardio
Cardio is essential for losing fat. The following exercises are forms of cardio that are good for the butt in that they work the major muscles that surround it:
Running. Running is one of the most effective exercises for losing weight and toning up all areas of the body. All it requires is a good pair of running shoes and a stretch of road. In addition, it can burn at least 300 calories in just 30 minutes for a person who weighs 145 pounds. Good running shoes and inserts are important as running can be hard on the knees.
Kick boxing. Kickboxing classes can be found in gyms across the nation, and they are a great way to work the abs. The kicking and lifting done not only burns calories, but it works the arm muscles as well with the punching movements.
Swimming. Swimming is an excellent form of exercise because it requires the entire body, especially the arms. As a result, you’ll burn more calories. Swimming can burn about 400 calories in just 30 minutes, and is low-impact, so it’s a great choice for people with injuries.
Rowing Machine. The rowing machine will work a number of muscles in the arms, including the triceps, biceps, and lats. Rowing machines are an excellent form of aerobic exercise as well as strength training for arms.
Strength Training
When used in conjunction with cardio exercises and a healthy diet, strength training workouts are an excellent way to lose arm fat. By toning up the arml muscles, it creates a slimming effect. The following exercises are good for toning the arms and require no equipment or light hand weights, from 3-10 pounds:
Front Side Raises. Stand with your feet hip-width apart, abs in and torso upright with medium weights resting in front of thighs, your palms facing the thighs. Lift the arms up to shoulder level, keeping the elbows slightly bent and lower. Immediately lift arms straight out to the sides to shoulder level; this is the side raise.
Chest Press. For this exercise, lie on a bench or floor with your abs contracted and your back flat against the bench.Begin with the weights straight up over chest, elbows slightly bent.Bend the elbows and lower arms no lower than shoulders, making your arms look like a goal post.Contract the chest and push arms up, making sure the weights don’t touch at the top.
Tricep Kickbacks. Stand with your fit hip-width apart and tip forward from the hips, keeping your back flat and abs in until your torso is parallel to the floor. Start with your elbows bent and pulled up to ribcage. Tighten the triceps and then straighten the elbow, bringing weights up behind you.Lower back down and repeat.
Bicep Curls. This is another great exercise for the arms and builds strong biceps. Stand with feet hip-width apart, keeping your torso straight and abs in. Hold the weights at sides, palms facing up.Bend elbows, bringing weights towards the shoulders in a curl, then lower back down.