These Exercises Beginners Can Do At Home To Lose Arm Fat Faster

I was pretty fussy about how my shoulders looked in halter or backless dresses and the protruding bulges always made me cringe. If I am presenting myself as a body-shamer, then you need to see from the other way round, I am a perfectionist who always strives for better and is a go-getter. However, batwings are everybody’s turn off and the sooner you lose it, the better. While leafing through fashion blogs, I bumped into an article which apparently suggested us women to confine ourselves in the full-sleeved or quarter-sleeved options which hides the problem areas, I was wondering why then something crossed my mind, the ad caption of Lipton Green Tea where Sradhha Kapoor asked us to walk an extra mile to lose it, than hide it. So, mathematically, losing is the most lucrative option here. You can gain from losing.

So, here are some easy-peasy exercises that you can do at the comfort of your home to lose arm fat in a matter of months. Your body-dreams are going to materialize soon, take note!

Read on below:

Things you would require:

  • A kettlebell (only one would do weighing 4 kilos)
  • Two dumbbells (weighing 4 kilos each)
  • A yoga mat

So here go the exercises:


If you are a beginner, you need not attempt the whole push up but the bent-knee push up will be just  fine. Keep your bodyweight on your two arms and bring your chest just in the middle of them. Bring your chest down towards the floor and try to touch the floor, your elbows will bend accordingly. Come back to the previous position and repeat. Try 3 rounds with 12 reps per round.

bend knee

Kettlebell Swings:

I have spoken about Kettlebell swings in a previous blog and the horizon of benefits of it. Cutting the long story short, kettlebell swings curb your arm-fat way faster than other exercises. Take a kettlebell, bring yourself to the squatting position, throw your arms up in the air forcing it with your core, attempt as higher as you can and come back to the starting position. Repeat. Try 3 rounds with 12 reps per round.

kettlebell swings.jpg

Dumbbell shoulder press:

Stand with your feet hip-width apart and hold the dumbbells up to your shoulders. Thrust the dumbbells overhead by slightly bending the knees, make sure the dumbbells meet the top together, come back to the starting position and repeat. Try 3 rounds with 12 reps per round.


Plank Rows:

This is one of my favourite exercises because it increases your concentration and boosts your body balance. Bring yourself to the plank position holding the dumbbells in both hands, dumbbells touch the floor. Then raise each of your hands alternatively with the dumbbell while the other hand maintains balance. Repeat with both hands. Try 3 rounds with 12 reps per round.

plank row.jpg

Triceps kickbacks:

Stand with your feet hip-width apart. Make sure to hold a dumbbell in each hand. Make a 45 degree angle with your upper body, your chest should be straight. Now push the dumbbells back to make them parallel to your lower back. Bring yourself to the previous position and repeat. Try 3 rounds with 12 reps per round.


I insist, you should try these exercises at home for 3 months and there will be huge result to be seen. To optimize the results, you can throw in some cardio-vascular exercises too that I will tell you in the next article to keep reading.



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