8 Simple and Effective Exercises To Reduce Arm Fit Fat

6. Push-Up Rotation:



How to do it:

  • Start in a plank position, with your shoulders over your wrists and your legs out behind you with your feet hip distance apart. Pull your navel in, and keep your back straight.
  • As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom for one breath.
  • Raise back up to top push-up position.
  • As you reach the top, keep moving in a fluid motion to side plank position: release your right arm and raise it to the ceiling, keeping your body in a long diagonal line.
  • Hold for one breath, then move back into plank position.
  • Repeat the push-up, twisting the opposite direction and bringing your left arm toward the ceiling.
  • Return to plank position to complete one rep.

7. Wood Chop:


How to do it:

  • Grab a dumbbell or medicine ball. Stand with your feet shoulder- width apart and hold the weight in front of you with both hands.
  • Tighten your abs and squat, rotating the weight up and across to the left.
  • Now, use your abs to control the movement as you ‘chop’ down and across to your right foot.
  • Keep your body weight over your heels.  Don’t let your knees go past your toes and keep your shoulders pressed down.

8. Jump Rope:


How to do it:

  • Stand with feet and knees together, elbows relaxed at sides, holding the handles in each hand and rope placed behind you at your heels. Chin should be tucked and relaxed. Train your gaze at the ground roughly 4 feet in front of you.
  • Begin jumping rope while still maintaining your form (starting position of knees and feet touching, chin tucked).
  • Squeeze shoulder blades as well to add some extra back work.
  • Jump for 1-3 minutes, going as fast as you can without getting sloppy.
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