What Exercises Will Tone My Upper Arm Flab?

   Upper arm flab develops when your body consumes more energy than it uses daily. The result is weight gain all over, including on your upper arms. If you want to fight arm fat, you need to perform at least 30 minutes of cardio activity daily and a minimum of two toning sessions each week. Together, these exercises will help you accomplish your upper arm flab loss goals.

Fat Burning

Creating sleeker upper arms requires you to focus on burning fat. Set fat-loss goals to help you accomplish this. A safe fat loss goal is about 1 to 2 lbs. a week, according to MedlinePlus. Burn 1 lb. of fat each week by shedding 500 calories daily with exercise; burn 2 lbs. a week by shedding 1,000 calories a day. Discuss a safe and healthy fat-loss goal with your doctor for fighting upper arm flab.

Dumbbell Curl

Strength-training exercises will help you burn calories and tone your upper arms. Start out in a standing position, with your feet about shoulder-width apart. Hold hand weights of about 5 to 8 lbs. in each hand. Slowly curl your left arm toward your shoulder. Then, slowly lower your left arm back down. During this exercise, keep your elbows close to your ribs. Repeat this exercise eight times on each arm, recommends "Fitness" magazine.

Ball Pushup

Ball pushups are another exercise that tones your upper arm flab. Start out lying on an exercise ball. Position your arms in front of the body in a pushup position, with your wrists under your shoulders and the ball positioned under your thighs. Keep your core muscles contracted. Slowly lower your upper body toward the floor and hold the contraction for three seconds. Release and repeat for five repetitions. As your arms get stronger, increase to 15 repetitions.

Circuit Training

Circuit training allows you to combine arm-toning exercises and cardio activity to fight upper arm flab. Start out with a strength-training exercise, such as dumbbell curls. Then, switch to a cardio activity, such as jumping jacks, jogging or running. Select a new upper-arm exercise, such as ball pushups. Then, rotate back to your intense cardio activity. Continue this rotation for at least 30 minutes.