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Arm Exercises for Women: How to Lose Arm Fat with Home Exercises

Get those toned arms you’ve always wanted without those pricy gym memberships. In the comfort of your own home, you can lose arm fat by performing these home exercises with no gym equipment. These arm toning exercises are intended to help women take a flabby arm to fabulous with no gym or trainer.

How to Lose Arm Fat

No one wants arm fat, but how do you tone your arms without weights or a gym? When you hear the word “arm fat” most people think of upper arms, specifically the back of your arms. These are called your triceps and they are fat guzzlers. I hate this area and it can feel like a constant battle, but it doesn’t have to be.

Losing arm fat and toning your arms can be easy as long as your home has a table, a chair, an ottoman or a kitchen counter. Does your home have any of these items? I bet it does and if it does, I encourage you to try these arm exercises for women to help get rid of arm fat. As you read through these arm toning exercises, you'll notice my attire in the photos: sweatshirt, jeans and slippers. You don't need workout clothes to do these and you can do them in any attire, so you might as well be comfy.

Starting position
Starting position
In the process of preforming a rep
In the process of preforming a rep
Completing a rep and returning to starting position
Completing a rep and returning to starting position
Correct placement of arms
Correct placement of arms
Wrong placement of arms (too wide)
Wrong placement of arms (too wide)

Lose Arm Fat Exercise #1

1. Select an item to use as a weight. If you have dumbbells great, but if you don’t, check your fridge. Do you have a jug of milk? How about a carton of orange juice or a 2 liter of soda? What I’m looking for here is anything with a little bit of weight, aiming for about 2 to 3 lbs. You can use any item in your house, but I would avoid using items easily breakable, valuable or overly clunky in case you drop it by accident.

2. After selecting your item, lift it over your head with both hands, holding it straight in the air with your arms by your ears. Your hands should be faced inward as if you’re clapping. Keep your upper arms as close to your ears as possible (they don’t need to be touching your head but they shouldn’t be more than an inch away). This is your starting position.

3. Lower the item behind your back as far as you can reach. Your hands will likely fall somewhere close to your neck or higher. Hold the item for a moment in place and lift it back to the starting position (straight in the air above your head). This is the completion of one repetition (rep). Keep in mind this isn’t a race or speed exercise, so take your time when moving your arms up and down. The slower you go, the more toned you’ll get.

4. When doing this exercise, be sure to keep your upper arms as close as possible to your head/ears. If you look in the mirror and see a large gap between your head and arms, you aren’t doing this exercise properly.

5. To intensify this arm toning exercise, use more weight and do more sets (a set is grouping of reps).

6. As a goal, you should aim to do this exercise for 3 to 4 sets of 20 repetitions. What this means is you need to lift that jug or item up and down behind your head 60 to 80 times (taking a 1 to 2 minute break after every completed set (20 reps)). This probably sounds like a lot, even exhausting, but this is an easy toning exercise. Do not do fewer reps with more weight! I cannot stress that enough. The goal here is to tone your arms and the easiest way to tone your arms is using light weight for multiple reps. Using more weight and fewer reps is what body builders do, so unless you’re looking to beef up, stick with light weights. Start slowly if you need to—maybe 1 set of or 10 or 20 every other day or every 3 days. Your arms will be sore so plan accordingly. As this gradually becomes easier, increase your number sets until you’ve reached 4 sets total. Once you reach that, increase your weight (since the goal again is tone your arms, not bulk them up, I would not exceed 10 lbs.)

Getting into position
Getting into position
Starting position
Starting position
In process of preforming a rep
In process of preforming a rep
Completing a rep and returning to starting position
Completing a rep and returning to starting position
Starting position for advanced exercise
Starting position for advanced exercise
Preforming advanced rep
Preforming advanced rep

Lose Arm Fat Exercise 2

1. Select a stable large item in your house that is relatively close to the ground (around 1 to 2 feet or so from the ground). This is where your chair or ottoman will come in handy. You can use any stable low household furniture, even a couch, but I find with soft cushions it’s harder to stabilize yourself for this arm toning exercise. When I use my couch, I’ll use just the armrest since that’s harder. If your armrest is higher than 2 feet, don’t worry, you can still do this arm toning exercise. Regardless of what you choose to use, just make sure you have at least three feet of vacant space in front of you.

2. After selecting your furniture item, turn around so you’re facing away from the furniture. Extend both of your arms backwards and carefully lower your hands to the edge of the furniture. If you’re using a chair, make sure your hands are on the base of the chair and not the chair’s back. Your hands should be about a foot apart with your palms on the base with your fingers over the edge. In order to get into this position, you’ll likely find yourself bending over (that’s expected).

3. Carefully walk your legs forward while keeping your hands on the furniture (like a crab walk). Gradually walk about three or four steps. Your upper body should be kept in a straight position with your back in alignment with the furniture. After taking a few steps, bend your knees so your body resembles a chair. If you’re using a taller piece of furniture, you legs will likely only be bent slightly into a slope. This is the starting position.

4. Keeping your legs in place, slowly lower your body with your arms, bending at the elbow. Your whole body should move down. Move down as low as you can comfortably go (trying to reach the floor is not the objective here) and lift yourself back up into the starting position. This is the completion of one rep.

5. To intensify this arm toning exercise or to lose arm fat faster, extend your feet out in a straight line in front of you with your heels on the ground and your toes in the air. Continue to lower your arms up and down. You will notice quickly this modified arm toning exercise is harder. I would not suggest using this arm toning exercise until you feel 100% conformable with step 4.

6. Just like the last arm toning exercise, the goal here is do as many reps and sets as possible with a goal of 3 to 4 sets of 20. If you can’t do this many, don’t worry, set reasonable goals until you can build up your muscle strength. Maybe even reps of 5 or 10 if you need to. The point is, if you keep doing these exercises, you will see results.

Starting position
Starting position
In the process of preforming a rep
In the process of preforming a rep
Completing a rep and returning to starting position
Completing a rep and returning to starting position

Lose Arm Fat Exercise 3

1. For this arm toning exercise, you’ll want to use a table or kitchen counter (something high). I usually use my kitchen counter since that’s as stable as it gets in my house and stability is important for all these arm toning exercises.

2. Face the counter with your arms at your side and your feet touching the base of the counter. Lift your arms from your sides and place your hands on the edge of the counter (your hands should be at least a foot apart if not more).

3. While keeping your hands firmly on the counter, step back until you feel yourself leaning forward on your tiptoes (this is about four steps for me). I generally keep my feet together for this, but if you feel unstable or wobbly, spread your feet until you feel secure. Make sure your back is in a straight line and not hunched over. This is your starting position.

4. Slowly bend your arms at the elbow until you’re almost touching the counter and then push yourself up to the starting position. This is the completion of one rep (this similar to a push-up on the ground, but easier).

5. To intensify this arm toning exercise, use furniture lower to the ground, such as your couch armrest, ottoman or chair base. The lower you are to the ground, the further your feet are away from the object, meaning it’s going to be harder to lift your upper body up and done. I would not suggest intensifying your arm toning exercise until you feel 100% comfortable with step 4.

6. Just like the last arm toning exercise, the goal here is do as many reps and sets as possible with a goal of 3 to 4 sets of 20. If you can’t do this many, don’t worry, set reasonable goals until you can build up your muscle strength.

You can use all three of these arm toning exercises to lose arm fat or just pick the one you like the best. However, in order to lose arm fast faster, I recommend you do all three of these home exercises 2 to 3 times a week on varying days (not back to back). Since these arm toning exercises are aimed at achieving beautifully sculpted arms for women, be sure to increase your number of reps and sets in order to optimize results. When doing these home exercises, please be careful and exercise good judgment to avoid injury. Items like a chair on wheels, a bounce ball, a wine bottle, etc. should not be used.

I hope these home exercises work for all of you and I’d love to hear about your progress along the way. If you found this article helpful, you may also like:

Comments 56 comments

wwolfs 4 years ago

Great exercises for at home to keep your arms toned. Thank you for sharing!


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

You're welcome! Thanks for the comment. :)


mjazeel3 4 years ago

Great post.. i was searching one for my sis.. lol


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Haha. What a coincidence!! :)


Bakhtiar Ali profile image

Bakhtiar Ali 4 years ago from pakistan

hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

I'm not sure what to make of "hmmm"


Bakhtiar Ali profile image

Bakhtiar Ali 4 years ago from pakistan

its mean i appreciate this


Bakhtiar Ali profile image

Bakhtiar Ali 4 years ago from pakistan

its mean good


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

That's good!! Glad you appreciate the exercises.


Bakhtiar Ali profile image

Bakhtiar Ali 4 years ago from pakistan

welcome i am new here please you visit my hubs and give me some guideline


me 4 years ago

Thanks, I tried the first one just now and it is a good workout!


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

That's great! Thanks for the feedback. :)


EuroNinila profile image

EuroNinila 4 years ago from NYC BABY

Nice tips,very helpful. I already do these myself along with my other little home exercises. Thanks for sharing, voted up and useful!


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Thanks EuroNinila! I plan to write more hubs on home exercises in the future as well. :)


rooj 4 years ago

Gr8!!!


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Thank you. :)


Injured lamb profile image

Injured lamb 4 years ago

Great advice...thanks for the sharing Ask Ashley, I am trying hard to do all these three times a week so as to get rid of my arm fat, you have done a good job, cheers!


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Hi Inured Lamb,

Thank you! I hope they work for you. :)


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Hi Jacope,

It looks like I missed your original post! At least with moving, you probably got a great workout since boxes can be heavy! Thanks for the comment.


cecilia 4 years ago

Thanks for these my hands are way to big than the body i hope it will work for me


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Hi Cecilia. I am sure they will. Just stick with it and you'll start to see results. :)


Danielah 4 years ago

Is this working?


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

It will work if you stick with it. :)


karlie 4 years ago

How long till you notice results?


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Hi Karlie, it really depends on the person since everyone's body is different and everyone will preform these to their own specifications. I'd say as an average, if you measure your arms now and preformed these exercises consistently every week (at least three times with each exercise), you will start to see the results in about a month. If you don't physically see any results, I encourage you to measure your arms or take before and after pics because it does work. Getting firm definition right off the bat likely won't happen, but the fat will come off and photos and measurements don't lie.


blessed365 profile image

blessed365 4 years ago from New England

Glad I found you hub. Been working on my arms now for over a week. Oh, me and these arms, but I am determined to keep at it.


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

That's great Blessed! Keeping at it is the hardest part, but it will be worth it in the end! :)


Steve Hunter profile image

Steve Hunter 4 years ago from Parsippany, NJ

It should be noted that simply doing exercises for a muscle does not burn fat in that localized area. For example, doing crunches does not burn belly fat, doing push-ups does not burn chest fat, etc.

However, you have a good list of exercises to hit the triceps here with common and easy methods! Definitely convenient for those who can't make it out to the gym.

Keep up the hubs!


Aila 4 years ago

Soooooo helpful, nice simple yet very effective. Thanks!!!


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Hi Aila. Glad to hear they are working for you!!! =)


remaniki profile image

remaniki 4 years ago from Chennai, India

Hi Ashley,

Great hub. I always look admiringly at women with beautiful arms and have been looking for information to do something about my flabby arms. Great hub from you with very clear information and I see no reason for giving excuses anymore for not doing these simple exercises. Wonderful hub. Thank you. Sharing it as it deserves to be shared with as many people as possible due to the great value it offers. Cheers, Rema.


kjetil profile image

kjetil 4 years ago

This work very well for men also :=) .. great post, thanks.


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Hi Rema,

Thank you for the feedback and for sharing! And yes, there will always be excuses not to exercise, but I think being able to do these in the privacy of our own homes without buying equipment does make it a little more appealing. :)

Hi Kjetil,

You are so right! I can't forget about you guys out there!! Glad to hear you are doing them too!! :)


zbhsjs 4 years ago

it worked


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

That's wonderful Zbhsjs!!! Thank you for the update. :)


laxmi 4 years ago

it will definitely work


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Laxmi - you know I agree! Thanks for the comment. :)


iwant2losefats 4 years ago

thanks for sharing. tips for a smaller n firmer thigh?


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Hi Iwant2losefats, I plan to post another set of at-home workouts to target the butt and thighs. I'll try to get that up soon. :)

Hi Ushajack, I hope they work for you!


idigwebsites profile image

idigwebsites 4 years ago from United States

I work at home and spend much of my days sitting. Thanks for the hub, I can do these exercises at any time. I've followed you now. :)


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Thanks for the comment. I'll follow you as well. :)


neha sabharwal 4 years ago

thanks for these exercises..


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

You're welcome! :)


ashley 4 years ago

omg this is great easy and way convinent! thanks so much im 16 and losing weight quickly so this is great for me to be in shape while getting in shape thanks so much again!


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

That's great Ashley! Glad to help in any way I can. :)


neha 4 years ago

hi ashley,

i have been doing the first exercise that has been mentioned by you in the hub..the one with the weight..because i found it most convenient..is it necessary to do all 3 of them in order to get better results?


Ask Ashley profile image

Ask Ashley 4 years ago from California Author

Hi Neha, sorry for the delay. It's important with any type of exercise that you go at a speed that works for you, but to answer your question, yes, doing all of these exercises together will help you optimize your results.


neha 4 years ago

thanks Ashley!!!!


shabi 4 years ago

hai Ashley thank u for the sharing really,now only i plan to do these,i like your good heart.per day how many times i want to do any of these one?


ankita 3 years ago

thank you ashley.... i hope your exercises work....


Jam 3 years ago

I'll try these steps =) Hope it'll work. Thanks for sharing this! :P


SKUMARAN.CHENNAI@GMAIL.COM 2 years ago

dear, i increase with in one month in my back arms how to workout pls video cliping


mj 2 years ago

I will try this... Thank u so much


LagunaAlkaline profile image

LagunaAlkaline 2 years ago from Camas, WA

Thanks for posting this! I am going to try this when I get home.


Ask Ashley profile image

Ask Ashley 2 years ago from California Author

Wonderful. I hope you and everyone else are seeing results! :)


Mrs Iyer 8 weeks ago

Very nice and convenient doing at home thanks a lot .

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