Losing weight and shedding fat can be very challenging, especially when the body fat is concentrated in one area. More often than not, these areas will include belly, thighs, and arms. This is why most people referred to them as “problem areas.”

Thigh and belly fats are considered to be the easiest among the three to focus on when intending to shed fat and tone the muscles. With simple yet effective cardio exercises, these areas can be resolved effectively. However, the case is different for arm fats. In fact, most women today see it as their most problematic area.

If you are wondering what is the best way to lose arm calories and get rid of flabby arms, then continue to read on as this post will help you with this concern. 

Losing Arm Calories

Fat or “flabby” arms are usually caused by eating too much sugar and carbs. Just like any parts of your body, too much consumption of unhealthy foods will cause you to gain more weight and store more fats.

The best way to lose arm calories and eventually, shed the fats concentrated in this area is to have a proper and balanced diet. Focusing on your overall weight will essentially help you lose all the excess fats and calories.

Even so, there are still those individuals who find their arms quite “flabby” and not pleasing according to their preferences despite maintaining their ideal weight. If this is something you are familiar with, then another best option that you could do is to follow a set of workout routines and exercises that will target the fats stored in your arms.

Typically, these exercises will largely involve weights as they are intended to target the arms. Aside from helping individuals to lose arm fats and excess arm calories, such exercise routines will also help tone the muscles in these areas.

Losing Arm Calories Without Weights

While following exercises that utilize weights can effectively help you resolve your arm concerns, some people are not comfortable with this kind of method. For some reason, weights can sometimes be a cause of hindrance to doing arm exercises.


Fortunately, though, there are some routines and exercises that do not involve the use of weights. Aside from the fact that these sets can help you lose arm fats effectively, they are also easy to follow and convenient to do. You can even do these things in the comfort of your own home.

Here are the 6 arm workouts without using weights that you may try to follow to achieve your ideal arms:

  • Arm Circles

Arm Circle is one of the most basic arm exercises that you can do without using weights. Normally, this routine is done by many athletes to warm up.

Just stand with your feet shoulder-width apart. Next, extend your arms either sideward or forward as long as it is parallel to the ground. Slowly, circle your arms using small circles until you make it to the bigger circles.


You can do this until you feel the stretch in your arms. Once felt, reverse the motion of the circles.

  • Downward Dog

Downward Dog is a very beneficial workout pose that you can do to lose arm calories and even alleviate back pain problems. The first thing you need to is to stand with your feet shoulder-width apart. Slowly, bend down until your hands reach the ground above your head. 


Ensure that your core is engaged, and your form an inverted “V.” Extend your arms forward as they frame your face and shoulders. Keep your feet and toes in their original position. Stay in this position for 30 seconds.

  • Floor Dips

Including Floor Dips in your daily arm exercises will help you strengthen your upper body, as well as shed the excess fats. It is very simple as you will only need to sit on the floor with your knees facing upward.


Bend your knees and place your hands underneath your shoulders to raise yourself from the ground. Slowly, bend your elbows and lower yourself. But, make sure to never touch the ground.

Do this for 8 to 10 reps every day.

  • Plank Tap

Plank Tap or Plank Shoulder Tap is a great exercise to strengthen and tone your shoulders and chest. But, since it is also a plank variation, this will help strengthen your core as well.

All you need to do is to start in a plank position with your arms straightened and your palms touching the floor. Slowly, raise your right arm and tap your left shoulder. Do the same for the other side and repeat tapping both sides until you feel the shake in your core.

  • Inverted Rows

There are tons of variations that can be done with Inverted Row. Some may involve the use of weights and pieces of equipment. But, for a much simpler option, you can instead utilize a bedsheet and a sturdy door.

You only need to place the bedsheet on top of the door, then close it to make it stick. Ensure that the bedsheet won’t get out of place or move toward you when you pull it.

Once stable, stand in front of the door with your feet hip-width apart. Slowly, move your upper body as if you are falling back down. Pull the bedsheet until you reach a position wherein your back is straight and your arms are engaged.

  • Push-Ups

Push-Ups is one of the most basic and very effective exercises to target arm calories and fats. It is worth noting that there are tons of variations that you can do for this routine.

It can be the traditional type or other types of push-ups. Whatever you choose, though, it will be very beneficial to your upper body, especially to your arms.

The Bottom Line

All in all, these seven workouts will help you lose those flabby arms that you’ve been wanting to get rid of. With the right set of routines and diet, you will certainly achieve the goal that you wanted for your body and your fitness, even in the comfort of your own home.

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