3 Exercises to Lose Under Arm Flab
Our bodies will store body fat in areas that seem to accumulate over time. As we age, a combination of a sedentary lifestyle, busy job, on-the-go eating and gravity take over. Before we know it, we have body fat in areas that we never noticed before.
Take your arms for example.
Who knew there could be soft and saggy flab in that area of our bodies? Arm flab kind of just sits there like an un-welcome guest who stays on our couch and doesn't do anything. You want them gone but they kind of just stay put, nice and comfy, eating all of your food and not contributing a cent.
That's exactly what arm flab is!
I know, it kind of sucks but that's how our bodies work. However, there is something you can do about your un-welcome guest and how to get them to contribute. It's time your arm flab starts paying rent!
Kick The Arm Flab Out
Let me start by saying that you can certainly firm up arm your arms. You can also get rid of arm flab and the trick to doing this is to use the MOST effective exercises to lose under arm flab.
The best exercises that will deliver the fastest and most efficient results are those exercises that work with the natural motion of your under arm muscle. This muscle group is called the "triceps" and by performing the best exercises for this muscle group, you can expect to firm and tone the under arm area up.
Not only are you going to be using the best exercises for toning your underarm flab but I am going to be using "combination" movements that combine the best exercises for under arm flab to produce the best results! You are going to save time and effort by performing the
most efficient under arm exercises.
Get The Best Results for Firming Under Arm Flab
The following 3 under arm flab exercises are best done in unison. Each exercise uses a combination sequence that combines two exercises. I suggest performing 1 sequence of each exercise for the first week. Perform these under arm exercises every second day.
After your first week, perform 2 to 4 sequences of each exercise. You don't need much for these under arm exercises. All you need is a pair of dumbbells and you can perform these exercises at home or at the gym.
Below, you will find instructions (including weight usage), images and video demonstrations of each exercise.
Let's look the 3 best exercises for under arm flab.
Exercise 1: Cross Body Arm Extensions to Double Arm Extensions
If you are looking to firm up your flabby under arms, this is THE exercise to do it with. You won't find a better exercise to firm up flabby arms because it works the entire region of your under arms. The main reason this exercise is so effective at firming up flabby under arms is because the movement follows the natural "extension" path of your arm.
Best all, this exercise can be performed by anyone, regardless of your physical situation. For best results, perform this exercise every second day in conjunction with the other exercises, below or use it in your current workout routine.
Below, I will provide you with instructions which include exercise photos and a video demonstration.
First, lie down on an exercise mat with two dumbbells at your sides. Pick up the dumbbells and press them both to chest level. You can either keep your legs straight or bent, I prefer to bend my knees (feels more natural).
Second, slowly bend your right elbow and lower the dumbbell to your left shoulder. Be careful not to lower too fast or you may hit your chin! Stop short of touching your left shoulder, pause for a moment and extend the dumbbell back to the start position. Your arms should be straight and fully extended above your chest.
Next, you are going to repeat this movement for your left arm. Bend at your left elbow and lower the dumbbell across your body to your right shoulder. Stop short of touching your shoulder, pause for a moment and extend the dumbbell back to the start position. Your arms should be straight and fully extended above your chest.
Next, bend both of your elbows and lower the dumbbells to the sides of your head. Pause for a moment and using the backs of your upper arms, extend the dumbbells upwards back to the start position.
Here is a video demonstration of me performing this great flabby arm exercise
That's it!! A pretty simple flabby under arm exercise but it is so EFFECTIVE! It may take you a few tries but keep at it. Once you get the hang of this flabby under arm exercise, you will start to notice results in as little as two weeks.
How much weight to use:
Ladies: 5 to 10 pounds
Men: 10 to 15 pounds
Let's move onto your next our next exercise to lose arm flab.
Exercise 2: Arm Press to Arm Extensions
This arm flab exercise is one of my favourites because it uses two of the most effective movements to lose back arm flab, the arm press and arm extension. You simply CANNOT beat these exercise to firm up back arm flab. The secret is how these two movements are combined into one exercise to produce the most awesome arm flab firming results!
Let's take a look at this great fantastic exercise to lose arm flab
First, lie down on an exercise mat with two dumbbells at your sides. Pick the dumbbells up and press them both above your chest. Your arms should be straight and fully extended. You can either keep your legs straight or bend at the knees (whatever you feel most comfortable).
Next, lower both arms until your elbows touch the floor. Pause and slowly move both dumbbells to the sides of your head.
Using the backs of your upper arms, extend both dumbbells upwards until they are both above your chest. Make sure your arms are straight and fully extended.
Next, we are going to repeat this movement but in reverse.
While bending both of your elbows, slowly lower the dumbbells to the sides of your head. Pause for a moment and move your arms in a downward fashion until your elbows are touching the floor and the dumbbells at the sides of your chest.
Lastly, press both dumbbell upwards, above your chest.
Here is a video demonstration of me performing this great exercise for arm flab.
It is going to take a few tries to get this flabby arm exercise down pat but keep at it! The trick is to remember the reverse motion of this exercise and to keep the weight moving. For best results, perform this arm flab exercise every second day in conjunction with the other exercises or incorporate it into your normal home workout routine.
Weight usage:
Ladies: 5 to 10 pound dumbbells
Men: 15 to 20 pound dumbbells
Exercise 2: Single Arm Press to Single Arm Pullover
The single arm press to single arm pullovers is a great movement to round out your flabby arm exercises. The great thing about this exercise that it uses a movement that not only firms up your under arms but also, your arm pit area to help with bra bulge.
Let's take a look at this exercise to lose arm flab and see how it is performed.
First, lie down on an exercise mat with two dumbbells at your sides. Pick the dumbbells up and press them both above your chest. Your arms should be straight and fully extended. You can either keep your legs straight or bend at the knees (whatever you feel most comfortable).
Next, slowly lower the left dumbbell until your left elbow lightly touches the floor and press the weight back up, above your chest. Make sure your arm is straight and fully extended.
Next, while keeping your left arm straight, lower the weight, in an arching motion above your head until it is one inch from the floor. Pause for a moment and raise the dumbbell back to the start position (above your chest). Remember to keep your arm fully extended.
Next, you are going to repeat this movement for your right arm. Lower your right arm, holding the dumbbell until your elbow lightly touches the floor. Pause for a moment and press the dumbbell back to the start position.
With your right arm straight, lower the weight, in an arching motion above your head, until it is one inch from the floor and pause for a moment. In an arching motion, raise the weight back to the start position until it is above your chest.
You are going to alternate this movement with your left and right arm for at least 10 times. Ideally, you want to work up until you can do this alternating motion for 20 times.
Weight usage:
Ladies: 5 pound dumbbells
Men: 10 pound dumbbells
Here is a video demonstration of me performing this flabby arm movement.
For best results, use all 3 exercises to lose arm flab. Perform these exercise, one after the other every second day for two sets. If you don't know what a set or repetitions is, please see these pages:
What is a set?
What is a repetition?
Want even better results getting rid of your arm flab? Try my 30 day flabby arm challenge or feel free to check out these great workouts to firm up flabby arms:
Can flabby arms really be toned?
Dumbbell workout for flabby arms
Flabby arm exercises without weights
Arm workout for flabby arms
Remember, to get the best results, stay consistent with these exercises for arm flab. Give it at least 30 days to see noticeable results. Also, you may want to adjust your diet to see even faster results. I have free meal plans and grocery lists that will go great with these flabby arm exercises. See these pages here:
- Flabby arm meal plan 1
- Flabby arm meal plan 2
Good luck and all the best,
Blake Bissaillion
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.