Effective Exercises To Get Rid Of Flabby Arms


Most women, if not all, are very conscious about how they look and how the outside world perceives them. And they are very much particular with those fat deposits in their arms that wave and jiggle every time they make a move. But there are very effective exercises to get rid of flabby arms that do not require gym memberships or the use of expensive exercising machines to get done. These flab busters have proven to tone down arms with fat deposits the size of Mount Rushmore. And if you are one the many women in the world who suffer from flabby arms, you will certainly want to know how. If you’re ready, then continue reading.

13 Exercises to Get Rid of Flabby Arms

You know what’s more annoying than having belly and back fat? Having flabby arms!. This article will give you workouts to do at home to get rid of them. You can use weights or no equipment at all. Not only flabby arms feel weird but they also don’t look nice especially when they finally sag and make us look like we have bat wings! Yikes! It’s also hard to accept that some friends and family would not only tease you for those arms but also play with it too! They really like the jiggling but we definitely don’t!

This article is over 2300+ words long. Tap here to download all the exercises and save them for later when you have time to do them.

The only way to get the flab out is to get serious with our diet and exercise routine. As with everything, most fat loss routines start with a good diet but how about when it comes to making the muscles firm? We have exercise to answer that and we’ve compiled the 13 best exercises to finally get rid of those pesky flabby arms.

Exercise 1: Mountain Climber

This exercise mainly targets the core but it gets your arms tense specially because they’re in a static position. This effectively tenses the arms and effectively works it to burn the fat.

How to do it:

  • Get to the start of a push-up. Your neck, back, butt, and legs must trace a straight line. Spine must always be neutral.
  • Tighten your core and butt.
  • Lift one foot off the ground and drive the knee towards your chest. Tap the ground with the foot and go back to starting position.
  • Do the same with other leg.
  • Repeat as many as possible in under 10 minutes. If the form starts to break, stop.

Exercise 2: The Push-up

This exercise has been a staple for decades and with good reason. This workout not only helps you develop a good chest but it also gives your arms a tough workout that makes sure your arms get firmer the more you do it. It’s simple and effective.

How to do it:

  • Get to push-up position, hands wider than shoulder width.
  • Tighten your core and butt then perform one strict push up.
  • Rinse and repeat.

Exercise 3: Tricep Push-up

Similar to how the standard push-up is done except the focus is the triceps. The difference is the wideness of the hand position. You want to do this exercise a lot because the tricep area is where the flab is usually located in. Tightening the triceps would definitely help make it seem like the flab is smaller.

How to do it:

  • Get to pushup position, hands only shoulder width.
  • Tighten your core and butt then perform one strict push up.
  • Make sure your elbows are as close to your side as possible.
  • Rinse and repeat.

Exercise 4: Bicep curls

Perhaps one of the most popular exercises in the gym, the bicep curl simply works the arms in a way that focuses on making it bigger and stronger. Simple enough to do with relatively simple and light equipment. All you’ll need would be a dumbbell or a resistance band.

How to do it:

Go to starting position: stand straight with a dumbbell in each hand to your sides. Lock your elbows to your sides while you rotate your palms so that they are facing forward.

  • While keeping the upper arms static, breathe out and curl the dumbbell while contracting your biceps.
  • Raise the weight to shoulder level and hold the position for a short pause.
  • Breathe in and slowly lower the dumbbells to starting position.
  • Rinse and repeat.

Exercise 5: Spider Push-Ups

Another popular variant of the push-up, this exercise aims to do some decent leg and ab work at the same time. The imbalance this exercise will bring will definitely make your arms work twice as hard as it simultaneously tries to hold the static position and at the same time maintain equilibrium.

How to do it:

  • Start with the standard push-up stance.
  • As you do a normal push-up, lift on leg off the floor, swing it to the right side, bending the knee.
  • Try to touch the elbow with the knee or as close as possible.
  • Reverse the motion then push upwards to first position.
  • Repeat with the other leg.
  • Do 5 per leg per set. The key here is to keep the core and butt tight.

Exercise 6 :The One Leg Push-Up

This is simply a one-leg version of the standard push-up. Similar to how the spiderman push-up works but this only requires one leg to be lifted off the ground while the exercise is done.

How to do it:

  • Get to push-up position, hands shoulder width.
  • Lift one leg up without over extending it towards your back. Keep it straight.
  • Tighten your core and butt then perform one strict push up.
  • Do 5 times per leg. Rest 30 seconds per set.

Exercise 7: Dips

As funny as the name implies, this exercise is anything but. Considered as one of the best ways to work your arms, dips are known to challenge your core stability while requiring your arms to lift and lower your bodyweight in a slow and controlled manner.

How to do it:

  • While your butt is in front of a chair or table, place the hands shoulder-width apart. The legs must be bent on the floor, hip-width with the back comfortably close to the chair or table.
  • Straighten out the arms while keeping the elbows slightly bent.
  • Slowly bend the elbows and lower your body towards the floor until the arms are about at a 90 degree angle.
  • Press with your arms back up to starting position.

Exercise 8: Planks

A simple exercise, this focuses on core strength but your arms will be one of the muscles greatly challenged by this exercise.

How to do it:

  • Get to the push-up position.
  • Lower your elbows perpendicular to your shoulders.
  • Tighten your core, butt, and ensure a neutral spine.
  • Get at least 30 seconds per plank set.

Exercise 9: Bent over rows

One of the popular choices for a great whole body exercise, bent over rows puts emphasis on upper body strength. The arms are challenged by either a dumbbell or kettlebell and this works wonders for those who want to have muscle in their flabby arm.s

How to do it:

  • Start with both feet shoulder-width apart.
  • Bend the knees while hinging the upper body from the hips. The butt has to be way behind.
  • Hands must be straight under shoulders.
  • Bend the elbows back while lifting the dumbbell or kettlebell towards the sides of the chest.
  • Slowly lower the weights back to starting position.
  • Rinse and repeat.

Exercise 10: Dumbbell/Kettlebell Presses

Among the many free weight, pressing remains to be one of the best ways to strengthen not just the arms but also the upper body as a whole. Pressing a weight overhead requires great muscle control and balance, something that can be used to grow the arm muscles and burn the fat in your arms.

How to do it:

  • Get a dumbbell or a kettlebell you can comfortably press.
  • With a dumbbell or kettlebell at shoulder level, (kettlebells are in the rack position) slowly raise the weight overhead.
  • You may choose to move the weight to your side first if that’s where you’re comfortable with.
  • After pressing it straight up, lock the elbows in and pause briefly.
  • Slowly reverse the movement back to starting position.
  • You can choose to use two bells at a time if you can.

Exercise 11: Kettlebell Swings

One of the most popular kettlebell exercises, this is a whole body exercise that focuses mainly on maintaining strict focus on posture while swinging a kettlebell from behind the back all the way to chest level. This exercise will demand grip strength as well as overall arm strength when it comes to holding the kettlebell in place and keeping it from flinging away from you.

How to do it:

  • Grab a kettlebell with both hands.
  • Bend at the creases of your hips while keeping your back neutral from the neck down.
  • Then pull the kettlebell towards you and hike it back between your legs. Again, neutral spine.
  • Use your glutes and legs to swing the kettlebell back up to chest level. The spine must not overextend. Arms must not exert too much strength save for grip. Power will come from the legs.
  • Rinse and repeat until you feel fatigue coming in.

Exercise 12: Archer Row

This workout puts much emphasis on upper body strength. The fact that it’s a dumbbell-lifting exercise ensures your arms will definitely be challenged which would translate to muscle growth therefore burning the fat in your arms.

How to do it:

  • Grab a dumbbell that is not too light or too heavy.
  • Go into the pushup position. Maintain the straight line from neck to ankle.
  • Tighten your core and your butt.
  • Spread your feet until they are slightly wider than hip-width.
  • Turn your feet and have them both point to one direction.
  • With your free palm flat on the floor, perform a row with the hand with the dumbbell.
  • Do this slowly but consistently. Don’t over twist. If the form starts to sag, drop the dumbbell and stop.

Exercise 13: Chin-ups

Probably the polar opposite of the push-up, the chin-up (not to be confused with the pull-up) utilizes the biceps to lift the whole body from a hanging position.

How to do it:

  • For the starting position: Grab the bar with the palms facing you. The grip must be closer than shoulder width.
  • Keep your upper body as straight as possible and stick your chest out.
  • As you exhale, pull yourself up until the head is near or at the same level of the bar. Only use the biceps when you pull. Don’t jump or use any kicks to get a boost.
  • Keep the elbows close to your body. Make sure the only muscles that move are you biceps as much as possible.
  • Slowly lower yourself back starting position. Inhale as you perform this.

Time to get those toned arms?

You are free to try any of the following exercises. We have created a small PDF file with all of the exercises which you can download here. It would be better if you can do at least one or two of them on a daily basis to make sure your flabby arms will disappear faster. These exercises, though aimed to build strong and lean arms, would also develop certain parts of your body as well. Done correctly and consistently, you would definitely find yourself with not just a sexier pair of arms but a sexier body overall. 


Exercises to get rid of flabby arms need not to be complicated. Some are so simple and practical that you can do them at home. But like many other exercise routines, toning your arms demand that you stick with the process and do everything that you can to get the job done. That means adhering to your schedule as well as complying with a strict dieting regimen. See, flabby arms are caused by a lot of factors, mostly staying sedentary and eating the wrong kinds of food. Eliminate those factors and you’ll see how effective these exercises to get rid of flabby arms really are.

Source: 13 Exercises to Get Rid of Flabby Arms – Fit Vivo


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