To Get Rid of Flabby Arms,
Do 1 of the 5 workouts below
- These workouts burn fat all over your body including flabby arm fat while toning and shaping up your arms at the same time.
- For the best results: Do them for 20-to-40 minutes, 3-to-4 days per week, 1-to-2 times per day along with this fat loss diet to replace your flabby arms with sexier firmer arms.
1. Bedsheet Workout
2. Arm Bike Workout
3. Sledgehammer Workout
4. Battle Rope Workout
5. Home Fat Loss Workout
Workout to Firm Up Your Flabby Arms
- Do 2-to-6 supersets of 8-to-20 reps of ONE exercise from GROUP A & B 1-to-3 times a week taking at least 1 day off between workouts.
- Group A firms up the back of your arms & Group B firms up the front of your arms.
- Keep a training log & only increase the weight when you can easily do more than 15-to-20 reps.
- Example of a superset: Do 8-to-20 reps of Triceps Extensions from GROUP A followed immediately by 8-to-20 reps of Bicep Curls from GROUP B
Group A
Click Pics for Exercise Tips
Overhead Triceps Extensions
Triceps Pushdowns
French pressGroup B
Click Pics for Exercise Tips
Bicep curls
Chair CurlsTo firm up your flabby arms without weights…
1 of the 5 workouts above will also firm up your arms without weights.
Arm workouts don't get rid of flabby arms!
- This arm workout will only firm up your arms and do very little to burn off or help you get rid of arm flab.
- Your arms will get bigger if you do the arm workout by itself without going on a fat loss plan because you'll be building muscle up under the flabby arm fat making your arms look bigger so actually,
To Truly Get Rid of Flabby Arms,
- Go on 1 of these fat loss plans to lose flabby arm fat and all the other fat on your body.
- Do 1 of the 5 workouts above as your main fat loss workout to firm up your flabby arms as you lose weight.
- Optional: Use the arm workout on this page to firm up your arms.
Other Than Flabby Arms,
- 5 Steps for a Flat Stomach
- 3 Exercises for Thinner Thighs
- 12 Ways to Get Rid of Double Chin
- 3 Ways to Get Rid of Cankles
More Womanly Tips
- Coffee Scrub for Cellulite
- 10 Ways to Look 10lbs. Slimmer
- This Exercise Gives Women Multiple Orgasms
- 13 Ways to Look Younger
NowLoss.com Created by Adrian Bryant
Hi Adrian,my current weight is 146.past 5 weeks I’m stuck with this weight.i’m doing Regular excercise.don’t know what’s wrong?please help me
March 31, 2018
Hi Adrian my current weight is 144. Height is 5 2. My arm is flabby. I used to 5 days boot camp work out with weight training. But still my arms are heavy.pls help me
Thanks
March 21, 2018
flabby is another word for fat. the direct arm exercises on this page will tone up your arm muscles but do very little to battle arm flab so you're actually on the right track with the boot camp to lose fat all over but also add this diet to burn fat
March 22, 2018
How can I get your exercises on a DVD?
April 25, 2016
Will these exercises help me build arm strength for a push-up?
February 11, 2016
I do hope people realize that you can't get rid of granny arms, as it is called here. It's genetic. The only way is through surgery. I used to be a body builder and am still very strong. My body fat is right at the minimum for health at 18%, any lower causes problems with bones so body fat checks from a professional are necessary to maintain health. The point though is that I have granny arms, my mom had them, my grandmother hand them, etc. Sure, they "appear" to go away slightly if I flex my arm. Ironically, the lower your body fat, the flabbier they will be since they will know longer be full looking with fat. All these exercise are fantastic for health a fitness. Eating well is also great for health and fitness too. But doing it to decrease arm flab is just going to lead to disappointment. My recommendation, based on experience, is to lose weight, get fit, go to a party looking fabulous and dressed to the nines. Then, when the topic inevitable comes up, lift your arms proudly and flap those wings. It will either make people laugh or embarrassed and maybe, just maybe show those embarrassed women that by accepting those parts of the body we hate we can still be fabulous and fun, while making a statement. The respect of others and self-respect will be the ultimate reward (and obviously being health and fit).
January 03, 2016
Thank you for posting this comment about granny arms and embracing ourselves. As a woman past menopause i was hit very fast with the loss of muscle mass. I was very fit when I came into menopause but the depression of seeing myself deteriorate so drastically and so quickly hit me hard and down that rabbit hole I spiraled. I finally got past it and I'm now on my journey to rebuilding my atrophied muscles and embrace what mother nature intended for this gal because yes you're right, there is no exercise that will make the wings go away. Again thank you for the reminder to love my self granny arms and all!
April 25, 2018
Hi Adrian,
I have fat around the sides of my rib cage and chest, and right above the sides of my rib cage and chest, basically the area around and below my armpits. I guess you could call it the sides of my upper torso.
I also have some fat in the shoulder area that I would like to reduce.
How do I make sure I lose the fat in these areas without building any shoulder or arm muscles? I think my arms and my shoulders tend to build muscle very quickly and I wouldnt want my workout routine to make my upper body look even bulkier.
Please help.
October 25, 2015
simply use this workout and this diet to lose fat all over without building muscle
October 25, 2015
Adrian ,
I'm eat clean , "Meat, fish and chicken everything either baked , Grilled or Broiled , no fry foods and
a lot of vegetables .
Stay away from carbs . Only drink water , that's it . 1300 calories a day , Exercise here at home and at the gym . Day 1.. cardio , Day 2 lifting weights , Day 3 ...swimming , Day 4 ...working on machines , 5th day mix it up .
Since I started exercising , eating clean , and putting as much effort into this , I lost 37 pounds in
12 weeks . Starting 284 pounds , now 37 pounds and I've at least 144 pounds to go . My height 5'4 ,
I am determined to lose weight .
I need to lose it "under arms ( flab ) , stomach ,
butt , legs , and breast , just say the entire body (lol ) . I also read where you can't lose it in the breast , don't know how true it is .
I been fat for years and I figure it's going to take
me years to lose it .
I'm doing this for Me and my healthy . I have
health issues but since I lost weight and exercising , some of the health issues all went away.
Adrian , thank you for your help . Deb
October 13, 2015
Hi, I have flappy arms however when I do muscle workouts, they do tend to get larger and I don't like that. My goal is to have skinny arms
October 12, 2015
depends on your weight and height. you need to lose fat to make anything skinny. these exercises (the first FIVE on this page) will firm up your arms AND burn fat all over making you skinner all over including arms
October 12, 2015
Hi Adrian,
I am working out everyday, but i stopped for about 4 days because i was busy. then when i came back to working out, my body became sag (stomach, legs, arm) and some of my muscles disappear. what should i do?
March 12, 2015
simply going back to whatever you was doing before will remedy your situation
March 12, 2015
Hey I did lots of arm excercices last year but my arms never ever seem to get any thinner and that's all I want! I'm kinda okay with the rest of my body also my parents don't allow me to lose any more weight (they even want me to gain) but my arms are so fat, like they are not even in proportion with the rest of my body. Is surgery the only solution ? I'm only 20 years old.
my height is 5'8 and my weight is 110lbs
October 31, 2014
I have been doing this workout. Before this workout my arms measured 10.8 inches and now my arms are 11.5 inches. I want to lose inches of my arms
September 17, 2014
what is your current weight and height and are you doing the fat loss workouts as well?
September 19, 2014
I m 135 pounds 5 feet 6 inches. Yes I m doin fat loss workouts
September 25, 2014
okay, the arm exercises are for toning only. you can lay off the arm exercises and focus more on diet and exercise to truly get smaller arms
September 28, 2014
I want to get leaner and toned arms. However I hav e been doin biceps,triceps,chest flys, side lateral raise, shoulder press, chest press, front raise using 7 .5 LB dumbells. I feel a bit tight/toned but my arms are gettin wider. However I want lean tall skinny arms. Wat should I do? I hope any excersises r not makin me widers like front or lateral raise.
Don't I lower weights?
July 29, 2014
My height is 5 feet 5 1/2 inches nd my weight is 130 pounds.
July 31, 2014
My height is 5"6 nd weight is 133 pounds
July 31, 2014
stick with the workout on this page esp. the ones that both firm your arms and help to burn off arm flab at the same time
August 02, 2014
I want arms like Jessica alba . They are very lean skinny
August 04, 2014
Adrian getting rid of flabby arms is not an easy task unless you are eating right. So proper exercise you suggest and eating right will do it eventually, but in the meantime I suggest to my readers to use amazing arms apparel - www.amazingarms.net
January 15, 2014
HI A
I don't want to loose weight..i am top heavy with skinny legs..I would love to get bigger legs and butt to match my top half of my body...not forget I have a tummy and flabby arms please help me on my way
May
November 09, 2013
I want bigger legs and butt,as I have none.. tummy is big and arms are flabby please help. I just want to ask you will 1 workout from each group reach me to me goal
November 09, 2013
Hi...what is your opinion about push ups for making arms less bulky? I have a lot of muscle plus fat so they are huge.
November 05, 2013
push-ups wont make them less bulky. only losing fat in that area will do that
November 05, 2013
Hey, I am 27 years old and have flabby fat under my arms. I was reading up on interval training and think Shawn T's insanity might do the trick. I found an example of their workout calendar here,
and it looks pretty intense. Do you think its worth a shot? thanks!
October 12, 2013
anything that is intense like that will help get rid of fat all over leading to a loss of flabby arms
October 12, 2013
Hi i wanted to lean out my upper arms and loose inches of my arms. My arms are presently at 11 inches but i wana get them to 9 inches. I m 5'6.5 nd weigh 125 pounds. In order to get the arms i desire do i need to lose weight ?or pls suggest how can i loose inches of my arms nd lean them as i do hav arm flab under my triceps
September 06, 2013
if your arms are flabby then a combination of doing the plan on this page along with Using any 1 of the permanent weight loss plans here
will do the trick
September 06, 2013
Hi Adrian
Im on a healthy eating diet, walking the treadmill for 30-40 minutes daily. I have heavy fat arms which i wish to tone (i do not want to get bulky).
I used to carry 5 pounds dumbbells earlier and with a diet i did tend to lose the flab slightly (lack of consistency).
Could you please advice a way of converting the fatty arms to toned arms? I work out at home than at the gym. How much weight dumbbells should I be working out with and what exercises will help me?
Many thanks
Best wishes
Saleena
August 27, 2013
