There are two factors that bring hanging arms fat:

  • the first is age – while you age, the skin hangs and loses elasticity.
  • the second reason is overweight and weight loss is the key to the reduction of fat in the arms.

To prevent hanging and fatty arms, here are some exercises that you can do them at home.

1. Triceps Immersion

Take a stable chair, put your hands behind in the chair while your butt is in front of the seat. Your feet should be bent on the floor at hip width, while your back seat should be close to the chair.

Straighten arms to make sure that your elbows are slightly bent, slowly bend your elbows and lower down the floor until your arms make a 90-degree angle. Press with your arms and get up to the starting position.

Repeat this exercise 10-15 times.

2. Pumps


Rely on your hands with your face towards the floor, legs straight and relied on the fingers. Keep elbows sideways and then release the body down. Come back to the starting position, if you find it difficult start with the legs supported on the knees.

Repeat this routine 10-15 times.

3. One Hand Pumps


Lie as in exercise 2, this time open your legs to create three points of support: two feet and one hand. Place the left hand on the back, right palm on the floor, try to lower the body and stand up again in the starting position.

Repeat 10 times, then switch arm.

4. Triceps Revulsion


Hold weights in your hands, and body leaning slightly so that your knees are in a straight line with your toes. Keep upper body thrown forward from the hips and bend your elbows to make a 90-degree angle.

After a while repel arms by having palms facing each other. Feel triceps muscle strain and return to the starting position.

Perform three sets of 8-10 repetitions of this exercise. It requires to have weights of 1 to 2 pounds.

5. Triceps Extension


You can make this position by lying or standing upright, also you need weights of 1-2 kg.

Routine walk, stand with knees bent slightly. Straighten arms up so that the elbows are close to the ears. Bend your elbows to 90 degrees and tighten triceps to straighten your arm again.

Repeat this 15 times.


Lying on the floor: Lie on your back and raise your arms above chest. Keep elbows bent slightly, then continue with flexion 90 degrees until the weights reach the floor. The elbows should be on both sides of the head. Raise up to the starting position, repeat this routine 15 times.

These specific exercises will melt fat and make your arms strong and good, however, you’ll have to limit the intake of calories without risking too excessive loss of muscle mass.

Make sure to eat healthy and calorie balanced food. Make at least eight hours of sleep to recover the body, drink lots of water to feel saturated and vigilant. Dehydration can bring you the hanging skin and also presents an injury risk during exercise.

Be steadfast in these exercises./inhealthyzone.com/