Fat on the arms is not at all pleasant to see or to bear.

Many women suffer from it and try to hide this part of their body with long sleeves sometimes even in summer, others will opt for an expensive plastic surgery.

But did you know that there are effective exercises that you can do at home to get rid of this unpleasant fat?

According to an Australian study, women have 6 to 11% more fat than men, and this is due to the estrogen level which is higher in women.

It is important to know that fat, when not in excess, is a source of energy reserves for the body and is also necessary for the production of hormones. This fat can be located in the thighs, stomach and arms.

Here are 5 exercises to eliminate arm fat:
If you suffer from sagging arms with fat, don’t worry! Here is a list of 5 effective exercises that will help you tone and firm your arms.

  1. Shoulder and arm movements with dumbbells

Using two dumbbells or two small water bottles, this workout will work the shoulders, chest and arms.
Each workout should take no more than 60 seconds, using moderately heavy equipment that will allow you to do 10 to 12 reps while maintaining good technique.

It is also important to rest between dumbbell workouts, at least one full day in between.

  1. Dumbbell triceps extensions

Still using a dumbbell or water bottle, perform a series of overhead exercises. This exercise develops the triceps muscles on the back of the arm.

3. Push Up

This video will help you exercise the push up in a completely correct way, with just one simple exercise, you will work several different muscle groups, including the arms, shoulders, chest, back, abs and even the legs.

4. Side plank from top to bottom

This variation of the plank will allow you to work and strengthen the entire lower arm area. You must remain static with your stomach tight, just make movements with your elbows as explained on the video.

5. The side to side

Here again, we will use a dumbbell or a water bottle to lift the arm in a lateral way. Watch the exercise in detail on the video below.

To speed up your result and to get rid of the fat folds, you should follow a healthy diet.

Your diet should include balanced meals rich in protein, some complex carbohydrates, and plenty of fruits and vegetables.

Remember that protein is the key to building muscle! It is also important to avoid all processed foods that are high in sugar, salt and other unhealthy additives.

Also, don’t forget to drink water to eliminate toxins and waste products and keep your body hydrated.

The combination of a workout and a healthy diet will give you firm, smooth arms in no time.

Stop waiting for tomorrow, start your workout today!