How to Get Rid of Arm Fat

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How to get ird of arm fat - Leonisa

Having some excess skin on your arms can do a number on your self-confidence and make certain outfits look unflattering. If you’re wondering what you can do to minimize the appearance of your arm fat, you’re not alone. We’ve put together a guide that explains how to get rid of arm fat, from wearing shapewear to dieting to arm exercising. Let’s get you the arms of your dreams!

Tips to Get Rid of Arm Fat

If you’re wondering how to get rid of arm fat, you’ve come to the right place. Read on to discover our top seven tips for both minimizing the appearance of arm fat and getting rid of it for good.

Make sure you’re wearing the right size clothes

Wearing garments that are too tight will exacerbate the appearance of any arm fat you might have, not to mention that it’s uncomfortable. Before stressing about losing arm fat, make sure that you’re not wearing clothing or a bra that is too tight. Your garments should not cut into your skin, create lumps or leave red lines when you get undressed. If that sounds like your clothes, measure yourself and check the size on both your bra and your clothing. Sizing can be tricky and it varies from brand to brand, so when shopping at Leonisa, be sure to check the size charts on the bottom of our specific product pages to order the right size garment for you.

Wearing Arm Shaper

Wear arm shapers for a slimming effect

Sometimes, you don’t have days or weeks to lose your arm fat — you need to look good for an event now! When you’re in a hurry to get slim arms, try arm shaper sleeves. This shapewear targets your arm with compression fabric to create a slim silhouette that doesn’t show under clothes. You can get arm shapers in several lengths, including elbow length, ¾ length and full length. You can wear arm shapers on their own, or get body shapewear with sleeves for a full body slim down. When you need to look and feel great at the drop of a hat, there’s no substitute for shapewear. Learn more about how arm shaper sleeves work in our helpful blog post.

Choose sleeves wisely

Sleeves can minimize or call attention to any arm fat that you may have, so it’s important to be selective about them. As a general rule, wearing tight clothing will attract attention to the area, be it your arms or something else. You may think that the solution is going sleeveless, but that can also attract attention to your upper arms as well. Instead, consider loose, flowing sleeves that will not squeeze the upper arm or otherwise call attention to your arm fat. These types of shirts and dresses will allow you to move freely without worrying about what your arms look like.

Wearing Lacy Bra

Eat a healthy diet

While it’s impossible to target weight loss in specific body areas, losing weight will help you drop pounds all over your body, including your arms. The most reliable way to lose weight is to eat less calories than you burn. It’s really that simple! While fad diets may promise you fast weight loss, they often cut out large food groups that contain necessary nutrients. It’s better to focus on eating a healthy diet full of produce, whole grains and lean proteins and not eat too much sugar and fat, which tend to be higher in calories. Weight loss takes time, but if you’re patient, it will help you get rid of arm fat.

Stay hydrated

Many times what we think are hunger pains is actually our body signaling to us that we are thirsty. You can stop this from happening by staying hydrated and drinking water, herbal tea and other beverages throughout the day. Staying hydrated also keeps your body from retaining water, which can cause bloating and make you look bigger than you really are. If you find plain water too boring to drink, try infusing it with fruits and vegetables such as cucumbers, lemons and oranges. The tasty flavors will encourage you to drink more water and stay hydrated.

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Exercise the right way

A combination of cardio and strength building exercises is best for weight loss. Cardio will help burn calories and fat, while strength training will build more muscle (which in turn burns more calories than fat). There are numerous types of cardio available, everything from running to swimming to Zumba. Strength training options include weight lifting, resistance bands and bodyweight exercises. Experiment around to find types of workouts that you enjoy. The more you like them, the more motivated you will be to do them on a regular basis.

Get enough sleep

Sleeping enough has been associated with weight loss — and not getting enough sleep has been associated with weight gain. Not getting enough sleep messes with your body’s metabolism and hormone levels, increasing feelings of hunger. If you’re trying to lose weight, getting enough sleep is as critical as tracking your calories. Some tips to promote sleep include sticking to a consistent sleep schedule, sleeping in a dark room, reducing stress and waking up and going to sleep early.

Exercises for Your Arms

If you want to get sculpted arms, you have to exercise them in order to build your muscles. Here are some of our favorite arm exercises to target every major muscle group. Try to hit eight to 10 reps on each one if you’re using heavier weights, and 12-15 if you’re using lighter weights.

Some of our favorite arm exercises

Bicep Curls

Grab a pair of dumbbells or some resistance bands and stand with your feet hip distance apart. Let your arms dangle and then curl your arms to bring the dumbbells to your shoulders. Fully extend your arms and repeat the motion. If you’re using dumbbells, you can keep your palms facing towards the sky or turn them to face each other. You can also hold the pose halfway up and pulse your arms to give your biceps even more of a workout.


This exercise works your chest as well as your shoulders — and as a bonus, it doesn’t require any equipment. Start in a plank position, either on your knees or on your feet for more of a challenge. Bend your elbows and lower yourself down as far as you can, being careful to keep your back straight. Push yourself up to the starting position and repeat the motion as many times as you can. If you start on your toes, you can alway drop to your knees part way through the set if your muscles begin to burn too much. And since this exercise doesn’t require any equipment, push-ups are the perfect workout to do while traveling, at home and everywhere in between!

Woman Lifting Pair Weights

Front and Side Raises

Get a pair of light dumbbells and stand with your feet hip distance apart. While keeping the arms straight (but not locking out the elbows!), raise the dumbbells in front of you until they are at shoulder height. Lower the arms down to your side again and then raise them again, this time straight out to the sides. If you want to intensify the exercise, hold the dumbbells at the top of each raise and do five tiny pulses before lowering them. Make sure to wear a supportive yet comfortable sports bra so both your chest and shoulders feel secure during this workout.

Tricep Dips

This is another exercise that doesn’t require any equipment except for a sturdy chair or bench. Sit on the edge of the chair with your knees at a 90-degree angle. Grab the edge of the chair seat and scoot forward until your booty is suspended in the air. Bend your elbows and lower yourself down as far as you can and then push yourself back up to the starting position. To make it more difficult, walk your legs further away or raise one leg in the air.

Woman Doing Shoulder Press

Shoulder Press

Grab your dumbbells or resistance bands and stand with your feet hip distance apart. Bend your elbows and raise your arms until the dumbbells are about ear height. Fully extend your arms above your head and then lower the dumbbells until they are about ear height again. You can keep your elbows tucked in close to your body or rotate your arms open to work your shoulders from a slightly different angle.

Tricep Kickbacks

You’ll need your dumbbells for this exercise. Stand with your feet hip distance apart and lean over, keeping your back straight. You can also stagger your feet if you prefer a wider base. Bend your arms and raise your elbows until they are in line with your back. Keeping your elbows in place, raise your dumbbells until your arms are straight and then lower them to the starting position. If you want to make the exercise more intense, pulse the weight at the top before lowering.

Woman Pulss Tension Band

Through a combination of shapewear, dieting and exercise, you can achieve slimmer arms the healthy way. If you want instantly slimmer arms, then shop our arm shaping sleeves today. You’ll get free shipping on all U.S. orders over $25, so get browsing now!

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