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.
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.
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.
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.
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.
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
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!
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.
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.
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.
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.
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!