7-Day Plan to Lose Arm Fat: Say Goodbye to Flabby Arms!

Get rid of flabby arm fat fast with these no-equipment, weight-free exercises! Discover how to lose arm fat in just 7 days with effective workout routines.

Are you tired of feeling self-conscious about your flabby arms? Do you want to know how to lose arm fat in just 7 days? Look no further! In this article, we will share 6 effective exercises that will help you tone and slim down your arms. Say goodbye to those bat wings and hello to toned, sculpted arms!

Why Is Arm Fat So Hard to Lose?

Before we dive into the exercises, let’s understand why arm fat can be so stubborn. The arms are one of the most common areas where people tend to store excess fat, especially for women. This is due to hormonal changes, genetics, and lifestyle factors.

As we age, our metabolism slows down, making it harder to burn fat. Additionally, women tend to have a higher percentage of body fat compared to men, and this fat is often stored in the arms. Genetics also play a role in where our bodies store fat, and some people may be more prone to storing fat in their arms.

Lastly, lifestyle factors such as a sedentary lifestyle, poor diet, and lack of exercise can contribute to excess arm fat. But don’t worry, with the right exercises and lifestyle changes, you can lose arm fat and achieve toned, slim arms.

How to Lose Arm Fat in 7 Days

While it’s not possible to lose a significant amount of arm fat in just 7 days, you can start to see results and feel more confident in your arms with consistent exercise and healthy habits. Here are 6 effective exercises that will help you lose arm fat and tone your arms.

1. Arms in a circle

Hiit workout

Stand up straight, keep shoulders up and back straight. Spread your arms out to your sides, slightly flexing at the elbows, palms facing out. As you exhale, bring your arms together in front of you so that your right forearm is higher than your left forearm. As you inhale, spread your arms apart and bring your shoulder blades together. As you exhale, bring your arms back together in front of you, but now your left forearm should be above your right forearm. Do this exercise to tone your chest and strengthen your upper body muscles.

Do a total of 18-20 arm movements.

2. Arm raises with extension

Hiit workout

Standing, bring forearms together with palms facing you. Return to starting position and spread arms wide, squeezing shoulder blades together. Bring forearms back together and raise arms up, engaging upper chest muscles. Remember to breathe throughout. This exercise targets both the large and small pectoral muscles, which will help you tone your chest at home.

Perform 14-16 repetitions.

3. Double Chest and Side Pulls

Hiit workout

Begin by standing with arms straight in front of you. Bend elbows and pull arms toward you as if performing an overhead pull. Return to starting position and repeat. Next, extend arms out to sides, slightly flex elbows and pull elbows toward body. Return to starting position and repeat the extension. Perform each movement twice, coordinating with your breathing. This exercise helps to tone and firm the chest and eliminate saggy armpit.

Perform a total of 25-30 arm raises.

4. Raise arms behind back

Hiit workout

Stand upright with chest straight. Place straight arms behind your back, palms together. Raise your arms up, feeling the maximum convergence of your shoulder blades. Begin to make quick, pulsating up and down movements in rhythm with your breathing. This simple exercise opens the chest, unfolds the shoulders and improves posture, helping to visually lift sagging breasts.

Perform 25-30 rounds

5. Backward Elbow

Hiit workout

Stand with shoulders apart, chest up and arms extended forward with palms facing forward. Exhale as you move one arm backward, bending at the elbow. Feel the shoulder blades come together at the end point. Inhale and return arm to starting position, exhale and repeat with opposite arm. Add this exercise to your home workout routine to strengthen your chest, open your thoracic spine, and improve your posture.

Perform a total of 18-20 repetitions.

6. Reverse Scissors with Arms Raise

Hiit workout

Stand upright and extend arms forward with palms up. Cross arms twice like scissors, then bring forearms together and raise arms up, engaging small chest muscles. Repeat, synchronizing movement and breathing. This will increase pectoral strength and firm sagging breasts, increasing fullness and firmness.

Perform 14-16 arm raises.

7. Raise folded arms up

Hiit workout

Stand upright, lower your arms and stack your forearms on top of each other with your elbows surrounding your palms. Exhale as you raise your folded arms above your head, squaring your shoulders and arching your back slightly. Feel the shoulder girdle muscles engage and the abdominal muscles stretch. Inhale as you slowly bring your arms back down. This exercise effectively opens the thoracic spine, strengthens the upper body muscles, and tones the chest at home.

Perform 14-16 repetitions.

8. Pull elbows back

Hiit workout

Stand upright, extend arms to sides and bend elbows, palms outward. Extend shoulders, open chest and keep back straight. Briskly move elbows backward until shoulder blades meet. Keep breathing and move quickly. Practice at home to tone chest, widen rib cage and improve posture.

Perform 25-30 repetitions.

9. One-Arm Overhead Dead lift

Hiit workout

Stand with feet shoulder-wide apart and keep back straight as you bend forward. Lower arms, palms facing floor. Exhale as you bend your right arm at the elbow and bring it toward your body. Inhale as you return to starting position. Complete all reps on one side before switching to the other. This exercise targets the back muscles and armpits, and helps to effectively tone the chest at home.

Perform 14-16 repetitions on each side.

10. Arm Extensions

Hiit workout

Maintain upright posture and lean forward with knees slightly flexed without arching back. Extend arms out to sides with palms facing forward. Bring your arms together in front of you and raise them slightly while contracting your chest muscles. At the top of the motion, the forearms are close together and the palms are facing inward. This exercise actively engages the large and small pectoral muscles, which helps to tone and improve the appearance of sagging breasts.

Perform 14-16 repetitions of arm extensions.

Keep reading: 7 abs exercises to do with a chair for a flat stomach in no time

Share these cardio workouts with all your friends! They will thank you later when they lose arm fat!