8 Simple and Effective Exercises To Reduce Arm Fit Fat

3. Lying Chest Fly:


 

lying-chest-fly_1

How to do it:

  • Lie on your back with your hips and knees both at 90-degree angles.
  • Using your lower abs, press your lower back into the mat.
  • Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
  • Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
  • Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.

4. Mountain Climbers:

mountain-climbers

How to do it:

  •  Start in plank position, hands directly underneath your shoulders, elbows locked, abs tight and engaged, glutes squeezed, knees and feet together.
  • Raise one knee up, bent in towards your chest with the ball of the foot planted on the ground.
  • Jump and switch the position of the legs while you’re still in the air.
  • Focus on keeping the body straight and in that tight plank position throughout.
  • Repeat this movement in rapid succession while still maintaining form, for 30 seconds to one minute.

5. Shoulder Press:

0611_dbell_chest_press

How to do it:

  • Stand with your feet shoulder-width apart. Knees remain slightly bend.
  • Hold the pair of dumbbells and take your hands just above your shoulders. Palms will face each other but remain on either sides close to shoulders
  • Holding the weights, stretch your arms straight overhead.
  • Hold them there for just a second.
  • Lower your hands and bring back to the original position, just above the shoulders. Do this rather
  • slowly, take 3-4 seconds to bring the hands down.
  • Repeat for 8-10 times.
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