5 Simple Exercises To Get Rid of Flabby Arms

Flabby arms mean fats under your upper arm. It makes your arms look saggy and heavy. The flabby arm is the common problem with the female or with the middle-aged women basically without of lack of exercises that flabby arms gains. Flabby arms, sometimes referred to as bat wings, are a common problem area, especially in women who store more fat in their upper arms than men, mainly due to hormones.

A well-balanced diet and regular exercise can reduce body fat including excess fat in the back of your upper arms. When the fat reduces, targeted toning exercises can ensure the muscles that are displayed are well defined. So to reduce this simple thing is low weighs or the resistance bands can be taken. Once when you consult a physiotherapist, they will train you how to do the exercises.

Biceps Curls:

You see many people doing many versions of these in the gym. In order to eliminate the flabby arms, you will need to directly work the biceps, triceps, and brachioradialis muscles.

How To Do:

  • The biceps curls pretty much do this all, except the triceps part.
  • You will complete just a basic standing biceps curl with your elbows in close to your body.
  • Aim for sufficient weight so that you can complete three sets of 15 with some struggle at the end.

Triceps Extensions:

How To Do:

  • Lie on a weight bench while holding a barbell. Your hands should be about shoulder-width apart on the barbell.
  • Choose a weight that is comfortable for you to start, then gradually increase the weight as you become stronger.
  • You should also use a spotter for this exercise.
  • Extend your arms over your head until your arms are almost fully extended and the barbell is above your forehead.
  • Slowly lower the barbell back down towards your head without touching it.
  • Repeat as many times and you like, taking rests in between when necessary.


How To Do:

  • Sit on a chair or bench. With your arms straightened, place your hands on the chair/ bench next to your butt.
  • Extend your legs straight out in front of you.
  • Now, lift your bottom off the bench. This is your starting position.
  • To do the exercise, bend your elbows and lower your butt towards the floor.
  • Push up until your arms are straight again and repeat.

Push Ups:

How To Do:

  • This is a floor exercise you may be familiar with.
  • Lower yourself to the floor and place your hands under your shoulders.
  • Keeping your elbows close to your side, lower your body towards the floor.
  • Return to the starting position and repeat 10-15 times.
  • If you find this difficult it might help to change your starting position
  • Let your knees bend and touch the floor.

Arm Circles:

A very easy and effective exercise to tone arms, underarms and to improve shoulder flexibility. You can do this exercise anywhere, anytime while watching TV or listening to the radio.This exercise can be done while sitting or standing based on your comfort.

How To Do:

  • Comfortably sit on a mat and extend your arms straight out to the sides, your arms should be held parallel to the ground.
  • Now rotate your arms in small, circular motion.
  • Do in clockwise and anticlockwise direction.
  • Repeat for 20 times each in both the direction.


The HealMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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