Say Goodbye To Flabby Arms With This Program

How To Get Rid Of Flabby Arms (Underarm Fat)

You can get rid of excess arm fat by adopting a high-protein diet, performing arm exercises with dumbbells regularly, and melting fat overall with a total body workout.

Having fat around your arms is definitely something that can make you feel self-conscious. You can even find yourself stressing on what to wear because certain tops can bulge up that arm fat.

Women have bigger problems with arm fat than men because of genetics. They are more likely to store fat on their thighs, hips, and arms.

Women are hating so much their upper body fat and the flabby arms that they even undergo surgery.

The American Society of Aesthetic Plastic Surgeons (2016) says that almost 25.000 are getting upper arm lifts. [1] That’s a cosmetic surgery that tightens and reduces the drooping skin to give the arm more definition.

One thing about that arm fat that you have to know is that it is absolutely normal to have it. According to Australian research women, on average, carry 6 to 11 % more body fat than men. [2]

Exercise is what you need to solve the problem of those flabby arms. If you want to tone your arms, to get rid of that excess fat, or just want your muscles on display, you need a targeted exercise program.

High-Protein Foods That Promote Fat Loss

Before starting on the exercises there is something you can do to make the fat loss process more effective: add some extra protein to your diet.

This will help you speed up the muscle growth and get stronger arms faster.

To help you with your extra protein intake, here is a list of foods you should incorporate in your diet that won’t make you add inches to your waistline:

1. Turkey

This low fat, protein-rich lean meat, with 16 grams of protein and 140 calories in a quarter-pound, is perfect to add some extra protein to your meals.

2. Eggs

This is the cheapest, easiest, and most versatile way to add some extra protein intake daily.

With 7 grams of protein and 85 calories per piece, eggs are also good for your health, being loaded with antioxidants, irons, and amino acids.

3. Spinach

One cup of cooked spinach has 5 grams of protein, 41 calories, and also contains vitamin C and A and antioxidants.

Your body will absorb all the vitamins from the spinach when you steam it instead of eating it raw.

4. Low Fat Greek Yogurt

Get some AM protein by eating yogurt, which has 20 grams of protein and 150 calories in 7 oz. Make sure you opt for low fat, healthy yogurts by reading the label.

5. Canned Tuna

If you want to add fish to your weight loss diet, this is the cheapest way to do it. And it has 16 g protein and 73 calories in 3 oz. So make sure to pick it up next time you are going shopping.

Now it’s time to see which exercises will get you that toned arms look and will help you get rid of that flabbiness.

Exercises To Get Rid Of Excess Arm Fat

This exercise routine will help you get definition in your arms, working on major muscle groups, without bulking it up.

All you need to do these arm exercises is a pair of 5-lbs dumbbells and 20 minutes of your precious time.

You can do this workout anywhere and if you don’t have dumbbells you can use cans or water bottles instead.

Get ready to feel the burn in your arms while you practice these 5 arm exercises. They’re what you need to get rid of that excess arm fat!

1. Dumbbell Upright Row

Dumbbell Upright Row

This exercise will work your biceps and deltoids. By doing this exercise with dumbbells will help you increase unilateral muscle development and also helps with movement imbalance.

Here is how to do it:

  • Stand with a dumbbell in each hand and keep your legs slightly apart.
  • Your knees have to be slightly bent and your palms have to face your body.
  • Keep your dumbbells close to your body and lift them up to your shoulders, with your elbows bent to the sides.
  • Slowly go down with your dumbbells to complete one rep.

Complete one set by doing this exercise for about a minute.

2. Overhead Triceps Extensions

Overhead Triceps Extensions

This exercise is an isolation move and will target only one muscle, your triceps. This is one of the best exercises you can perform for your triceps and it’s an easy one to do.

Here is how to do it:

  • Stand with your legs hip-width apart.
  • Hold with both hands one dumbbell and place it over your head with bent elbows.
  • Straighten your hands up over your head then slowly lower them back down.

Complete one set by doing this exercise for a minute.

3. Bent-Over Row

Bent-Over Row

This exercise will help you develop muscle strength while the rowing move will target your back muscles.

It works your forearm, biceps, posterior shoulders, back, and even your glutes and hamstring.

Here is how to do it:

  • Keep a flat back, lean forward and slightly bend your knees.
  • Straight out your arms and lift your dumbbells to your chest.
  • While you do this motion squeeze your shoulders together.
  • Make sure your elbows are pointed upward.
  • Keep your back straight.
  • Lower the weights slowly down to complete one rep.

Repeat for one minute.

4. Cross-Body Curls

Cross-Body Curls

This exercise is targeting your biceps and is a great muscle strengthening move. This move creates a balance between the lower and upper muscles of your arm.

Here is how to do it:

  • Stand with your arms by your side holding the dumbbells.
  • Your palms have to face your body.
  • Curl your left arm to bring the dumbbell to your right shoulder.
  • Bring the dumbbell back to your side.
  • Repeat the movement with the right arm, bringing the dumbbell toward the left shoulder.

Complete one set by alternating these moves for a minute.

5. Dumbbell Front Raise

Dumbbell Front Raise

This is another great exercise and an easy one to do. You will work every part of your shoulders, especially the front deltoid, the part of your shoulder visible from the front.

Here is how to do it:

  • Stand straight with your dumbbells and palms facing your legs.
  • Keep your arms straight.
  • Lift your arms in front of you to your shoulder level.
  • Slowly return the dumbbells down to your sides to complete one rep.

Repeat this exercise for a minute to complete one set.

These are the moves you need to get rid of those jiggly arms and get them toned and slim-looking. All you need to do is to complete 3 sets of each exercise, one set meaning one minute.

To burn more fat and to make sure you keep your heart rate up, try moving from one exercise to another as quickly as you can.

Perform this total arm workout three times a week, to make sure you see results fast.

You can make your fat burning process even more effective by incorporating total body exercises that are melting fat from the entire body and, of course, from arms too.

Extra: Total Body Fat-Burning Exercises

Perform these fat burning exercises in the days you are not doing the above arm workout routine.

These are the best exercises that work your entire body while toning your arms too:

1. Push-Up

Push-up (via

Build up body strength while working your triceps, shoulders, and pectoral muscles. You’ll also engage your core and lower back muscles with this super effective exercise.

2. Inchworm/Walkout


This exercise is great if you want to work your shoulders, abs, and back. It really targets stubborn underarm fat by toning and strengthening the upper arm muscles.

3. Burpee

Burpee (via Valerie Fischel /

This exercise may seem complex but it will make you feel the burn in your shoulders, core, triceps, and legs. It’s a great move to burn fat overall since it can burn up to 10 calories per minute (200 calories in just 20 minutes).

Now you have all the moves you need to burn fat in your entire body and get those perfectly toned arms that are a must in the summer.

Do this workout routine regularly and get ready to see amazing results starting from the second week of training.

Remember, motivation is what gets you started, but perseverance is what keeps you going and brings you the results you’ve always wanted.