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Are you struggling to lose fat around your arms? If so, you are not alone. The arms, especially the triceps area as well as the biceps, can be “problem areas” for many people. (Believe me, it’s not just your winter gut that can be stubborn!) Even if you lose weight, you can’t control which specific areas your body chooses to burn fat first. The good news is that adding muscle in the arm area when you lose weight helps increase overall leanness in the area. That’s why we’ve put together five exercises to lose arm fat fast. Grab your toning ball and let’s go!
Pilates toning balls are a great way to combine fat burning with muscle building. Since the drills require you to hold the ball, they activate your arm muscles. However, because the exercises also activate many other muscles, performing them in a circuit gives you the added benefit of increasing calorie burning, which aids your weight loss and muscle endurance.
Now let’s move on to my top five recommended exercises to lose arm fat fast. Perform each exercise for 30-60 seconds. Rest for 20-30 seconds and move on to the next exercise. Repeat for three to five rounds.
Begin this first seated exercise with a ball in each hand. Extend both arms straight up, maintaining your grip on each ball with your palms facing inward toward each other. Keep your shoulders engaged, but don’t shrug your shoulders. Hold for the target time.
Begin your seated toning ball triceps extensions with a ball in each hand. Lean forward slightly and extend your arms behind you, palms up. Engage your entire arm while strengthening your core. Hold for the target time.
Begin this seated move with your legs straight, toes pointed, and a toning ball in each hand. Extend your arms forward, keeping your palms up as you hold each ball. Keep your gaze forward and stand up straight. Hold the position for the target time.
The one-legged toning ball balance exercise begins when you stand and hold a ball in each hand. Extend your arms forward, gripping the balls with the palms facing the ground. Rotate your arms, chest, and gaze 456 degrees to your left. Lift your left knee off the floor to balance yourself on your right foot. Hold for the target time. Repeat on both sides.
Finally, finish this workout with toning ball curling to lose arm fat fast. Start on the floor with your knees bent, feet flat on the floor, and the ball between your knees. Sit with your arms extended until your torso is 45 degrees off the floor, keeping your neck aligned with your spine. Hold the position for the target time.
Tyler Read
Tyler Read is a personal trainer and has been involved in the health and fitness field for 15 years. Learn more about Tyler
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