How do I get rid of obesity arms

Written By The HealthMeth Team - Updated On Friday, September 24, 2021 4:00 PM

Get rid of the obesity of the arms

Getting rid of obesity in the arms requires burning calories through exercise, and reducing the calories consumed in foods and drinks daily. As this helps to lose arm fat , if someone wants to lose (half a kilogram) of fat, he must burn 3,500 calories. It is worth noting that fat is dissolved from all parts of the body, including the arms, by practicing aerobic exercises that depend on the movement of the upper part of the body, such as running, swimming and boxing, for half an hour every day. [1]

Changing the diet

When trying to lose weight, you should pay attention to the type of calories consumed, and each meal must contain nutrients that meet the needs of the body, such as lean protein found in fish or chicken, taking care to eat vegetables rich in water and fiber, and examples of healthy foods that It can be eaten during the three main meals: [2]

  • Breakfast: spinach, eggs, mushrooms, and wholegrain bread.
  • Lunch: grilled chicken, green leaf salad with cereal.
  • Dinner: zucchini and whole-wheat pasta with roast steak.

Exercises to get rid of arm fat

The plank exercise

Practicing yoga exercises in general helps to strengthen the muscles of the arms and the entire body, and one of these exercises is the plank exercise, and it can be done by lying on the ground on the stomach and then making the arms perpendicular to the ground so that the hands and shoulders are parallel to them, and the body is parallel to the ground, while tightening the abdomen Inward, stay in this position from 30 seconds to a full minute. [1]

Weight training exercises

There are many weight training exercises that can be done to reduce hand fatness, including: [3]

  • The letter (V) exercise : It can be done by:
    • Lie on the stomach, extend the V-shaped arms forward with the legs extended back, and then hold the weights.
    • Raise the hands away from the ground, and then slowly lower them down, making sure that the shoulders are down, the back taut, and the arms extended.
    • Repeat this exercise 10-12 times.
  • Airplane exercise: It can be done by following the following steps:
    • Lie on the stomach, and open the arms to the sides so that the palms of the hands are facing the ground, and then swing and move them.
    • Extend one arm forward and return the other back, and then take the same steps with the other arm, and when the arms are extended, the neck must be extended, and the shoulders are down.
    • Repeat this exercise 6-8 times on each arm.


  1. ^ A b ROGER CAHILL (11-9-2017), "How To Quickly To the Make Your Arms Maximize" , , Retrieved 26-10-2017. Edited.
  2. KIMBERLY CAINES (18-7-2017), "An Easy Way to Get Thin Arms" , , Retrieved 26-10-2017. Edited.
  3. CHELSEA STREIFENEDER (24-7-2017), "5 Arm-Toning Exercises You Can Do With Light Weights For Big Results" , , Retrieved 26-10-2017. Edited.