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4 Easy Exercises to Lose Arm Fat Women Over 40 Can Do Anywhere

What do your arms say about you? Arm exercises can be easy to add to your routine a few times a week to lose arm fat for fabulous fit arms in time for swimsuit season!

Our arms are among the places on our bodies as women over 40 that if not properly maintained, will surely make us feel our age and then some. I am going to tell you the fastest way to lose arm fat and be ready for summer tank tops and swimsuits.

lose the arm fat

Do these arm workouts a few days a week combined with your normal workout routine, healthy eating and you can lose arm fat.

Arm fat comes from triceps not being toned. The great news is our triceps are one of the muscles that react quickly to workouts.

How to Lose Arm Fat

Triceps Pushdowns

Find a secure place to wrap an exercise band around. Stand squarely facing the band with your arms at a 90 degree angle. Using only your arm, careful not to use your back muscles, press down with the heel of your hand slowly to your leg and controllably back up to the 90 degree angle. Repeat for 3 sets of 8-10 repetitions on each arm.

If you don’t have an exercise band, you can use self pressure by flexing your muscle by pretending you are pushing the air down.

Triceps Standing Extension

Using a small weight, hold above your head with both hands. Keep your elbows pointed up. Slowly lower the weight behind your head and back up. Repeat for 3 sets of 8-10 repetitions.

If you don’t have weights, use whatever you can find. A large can of food, a bag of flour, rice…anything with a little weight will work!

exercises for arm fat

Triceps Kickback

Stand in a lunge position with your left leg forward, back slightly bent or leaning forward. Using a light hand weight dumbbell in your right hand, bring your elbow up, parallel with the floor and extend your forearm straight and bring it back in without moving your elbow or upper arm. Repeat for 3 sets of 8-10 repetitions.

Again, you can use anything with a little weight that’s around your house or you can create your own resistance by pretending you are pushing the air if you don’t have weights.

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Triceps Dips

lose arm fat with these 4 exercises

Using a secure chair, weight bench or even the side of your tub, sit on the edge with your hands behind you, legs out straight. Move your rear slightly off so that your hands are the only thing resting on the bench, fingers facing you. Lower your body down and back up slowly for 3 sets of 8-10 repetitions.

These are so easy to do where ever you are in the house. Do a few sets 2-3 times weekly before jumping in the shower or after you brush your teeth!

When combined with daily exercise including cardio and a healthy diet, these 4 exercises will make it possible to lose arm fat before the weather gets warm enough to show them off!

Be sure to check out the30 Day Challenge – Ab workout!

lose arm fat

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Friday 4th of August 2017

This is a neat piece. Thanks. But I need pictures to understand nr. 1. Is that possible?


Noor Ullah Jan

Friday 24th of June 2016

Good information. Let me continue the discussion of losing arm fats. I will just add one relevant point, that if we plan a multi-edged approach for losing the arms fats, like 1. Cutting calories. 2. Get enough sleep. 3. Manage stress. 4. Exercise regularly. then the effects of exercises will be amazingly fast.

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