Discover how to eliminate the fat accumulated under the arms and note the best exercises to shape them. Worked and toned arms are more muscular and allow us to execute movements better, avoid bad postures, and prevent injuries.
One of the many concerns we have is how to get rid of the fat accumulated under the arms that makes them look limp and shapeless.
For aesthetic reasons, we often focus more on working in the lower area and abdomen than the upper area, but let me tell you that we should work the body equally, at least for health. The fat accumulated under the arms can only be eliminated if we lower the overall percentage of body fat.
1. And why if I am thin do I have fat on my arms?
That is because your body has “decided” to accumulate it in that area. Everybody is different: some people tend to accumulate fat in the abdomen, others in the arms. It is like this, and you have to accept it: there are areas where it is more difficult to eliminate fat.
And if you are thin but want to get rid of that fat, you may need to meet a more extreme requirement (have a lower percentage of general fat), and the sacrifice and effort that comes with having a higher caloric expenditure than you have are difficult to maintain as a long-term lifestyle.
If you want to improve aesthetically, think about what you are willing to sacrifice to achieve it and whatnot.
2. Eliminate Localized Fat – Arms Exercise
As I have always repeated, localized fat cannot be removed with specific exercises. The same is also true of abdominal fat, leg fat, back fat, etc. To lower our body’s overall fat percentage, we must focus on strength exercises (ironing, push-ups, squats ) along with cardiovascular exercise.
And of course, we must not quit out the nutritional part. It is essential to follow a proper diet that generates that caloric deficit to lose fat. If we have a lot of weight, it will be accessible at first. But remember that weight loss is not a gradual thing.
3. What Arms Exercise Can We Do?
We can work the arms with our body weight or also with added weight or resistance. Of course, do not be afraid to train your arms with weight because women have a type of muscle that is very difficult to develop volume, but it will harden and tone.
Here are 5 easy Arms exercise that you can do at home without any material to strengthen the entire arm area.
a. Push-ups
If you can get without knees, and if not, you are resting them on the ground. It is vital that the back moves in a block and is completely straight, do not force the lumbar.
Aside from helping us burn calories, they involve lots of muscles and help us improve body posture and flexibility of the back muscles.
Reps: 3 sets of about 10-15 reps
b. Triceps curls
They are a variant of regular push-ups, but we place our arms close to the body when lowering to work more on the triceps part, which is the area that we usually have the most flaccid.
We must move in a block, elbows pointing to the ground and arms close to the body.
Reps: 3 sets of about 10-12 reps.
c. Triceps bottoms
Position yourself in an inverted quadruped position, supporting your hands behind your body and separated beyond your shoulders’ width.
We can support the feet keeping the legs flexed, or if we want more intensity, we will leave the legs stretched. We will be flexing the elbows until forming a 90º angle.
Reps: 3 sets of about 10-12 reps.
d. Pyramid iron
An exercise that we can do that involves the musculature of the arms, shoulders, and joints is the pyramid plank.
We simply sit on the plank, with a straight back, contracted glutes, and stretched arms. Maintaining this position, we raise the hip in a pyramid and touch the ankle with the opposite hand.
Reps: 3 sets of about 10-15 reps (varying sides).
e. Shoulder push-ups
Hands-on the floor at shoulder height, keeping the hip above the body. The head should go between the arms, looking towards the feet.
Keeping the back straight, we will flex the arms bringing the head as close as possible to the ground, and we will return to the starting position.
Reps: 3 sets of about 10-12 reps.
4. Helpful Tips Arms Exercise
Warm your wrists well. You can mobilize them by flexing them to one side and the other or making circular movements. Minimum about 20-30 seconds per side. If your wrists hurt, keep them at shoulder height and close to your chest when doing push-ups.
Your body, always aligned. Do not lift your hip or sink it to the ground. You have to keep your back straight when going up and down (still in blocks). Thus, the gaze must be directed towards the ground (do not raise or lower the head too much).
Try not to lock your elbows. In the push-ups’ final movement (extension), we tend to stretch our arms so much that we block them, which makes the joints suffer more.
