Getting rid of flabby arms, abs, and thighs will require a certain set of exercises, and we got the right ones for you here today!
In this article:
Top Exercises to Lose Flabby Arms, Abs, and Thighs
How to Lose Arm Fat
A great way to shed arm fat is to work your arms out with compound and isolation exercises. Try these exercises for flabby arms.
1. Push-Ups
Muscles Worked: Pectorals, deltoids, triceps, abdominal muscles
Lie face down on the floor, prop your feet up using your toes, and place your hands about shoulder-width apart on the ground for support.
Once you’ve positioned yourself, push your body up using your arms. Hold for one count then slowly lower yourself back to the starting position. Remember to keep your back straight all throughout the exercise.
Reps: 12
Sets: 3
Tip: If you want to isolate your triceps, place your hands together under your chest. Keep them close to form a diamond shape. The closer your hands are with each other, the more emphasis it’ll have on your triceps.
2. Big Arm Circles
Muscles Worked: Shoulders
Stand up straight with your feet about shoulder-width apart. Raise your arms to your sides keeping them fully extended. Rotate your arms forward to make circles as big as you can.
Do 12 reps before reversing your arms’ rotation to do another 12 reps. This counts as one set.
Reps: 24
Sets: 3
3. The Prayer Pose
Muscles Worked: Shoulders
In a standing position, keep your feet together and place your arms at your sides. Tighten your pose by pushing your chest out and pulling your shoulders down. Maintain your body’s tightness, then bring your hands together at the center of your chest to form a prayer pose. Hold this position for around 30 seconds before releasing.
Reps: 30-second hold
Sets: 3
4. Dumbbell Triceps Extensions
Muscles Worked: Triceps
Stand with your feet shoulder-width apart. Using both your hands, grab a dumbbell and push the weight above your head. Make sure the weight is resting on your palms.
Slowly lower the dumbbells while keeping your arms as close to your head as possible. Make sure only your forearms are moving.
Lift the dumbbells back up to the starting position. This counts as one rep.
Reps: 12
Sets: 3
5. Triceps Dips
Muscles Worked: Triceps
Sit perpendicular on a bench with your feet shoulder-width apart. Your feet should extend in front of you. Next, slide your body off the bench and prop yourself up on your arms and feet.
Slowly lower your torso by bending your elbows until your triceps are parallel to the floor. Then, lift your body back up to the starting position. This counts as one rep.
Reps: 12
Sets: 3
6. Tricep Kickbacks
Muscles Worked: Triceps
Put your left knee on a flat bench, then bend your torso forward with your left hand supporting you. Your body should be parallel to the floor. Next, pick your dumbbell up using your right hand, then pull it close to your chest as possible. Your elbows should point upward and bend at a 90-degree angle.
Keeping your upper arms stationary, lift the weight up until your arm fully extends behind you. Slowly lower the dumbbells down to the starting position. This counts as one rep.
Reps: 12
Sets: 3
How to Get Abs
There are plenty of ab workouts that burn belly fat better than crunches do. Do these ab exercises the next time you train your abdominal muscles.
1. Roll Ups
Muscles Worked: Abdominal Muscles
Lie on the ground with your legs straight in front of you and arms extended behind you. Prop your feet up using your heels.
Keeping your arms straight, lift your body up and reach your hands out as far as you can. Hold the position for one count before going back to your starting position. This counts as one rep.
Reps: 12
Sets: 3
2. Planks
Muscles Worked: Abdominal Muscles
Get down on the floor and assume a push-up position, but use your forearms for support instead of your hands. Make sure your elbows are directly under your shoulders and your feet as close together as possible. Keep your back straight, don’t let it curve or arch. Hold this position for 30 seconds before releasing.
Reps: 30-second hold
Sets: 3
3. Leg Raises
Muscles Worked: Lower Abdominal Muscles
Lie on the floor with your feet extended and arms at your sides.
Keeping your legs straight, slowly lift them upward until they form a 90-degree angle. Hold the position for one count before slowly going back to your starting position. This counts as one rep.
Reps: 12
Sets: 3
4. Toe Reaches
Muscles Worked: Abdominal Muscles
Lie down on the ground with your legs extended and arms at your sides. Lift your legs and arms until they both form a 90-degree angle from the floor.
Slowly lift your body up by reaching for your toes. You don’t necessarily have to touch them. Just crunch your body up as high as you can. Slowly lower your body back to the starting position. This counts as one rep.
Reps: 12
Sets: 3
5. Reverse Crunches
Muscles Worked: Abdominal Muscles
Lie down on your back with your knees bent, feet planted on the floor, and hands behind your head.
Keeping your knees bent at a 90-degree angle, pull them toward your chest while simultaneously crunching your body forward. Hold the position for one count while squeezing your abs before going back to your starting position. This counts as one rep.
Reps: 12
Sets: 3
How to Get Rid of Flab on Inner Thighs
The best way to build a solid pair of legs is to hit your lower body with different types of exercises. Try out these workouts for a stronger set of inner thighs.
1. Sumo Squats
Muscles Worked: Quads, hamstrings, and glutes
Stand straight with your feet wider than your hips. Keep your toes pointed away from your body.
Squat by bending your knees until your quads are parallel to the floor. Then, slowly lift your body back up to your starting position. This counts as one rep.
Reps: 12
Sets: 3
2. Clamshells
Muscles Worked: Glutes
Lie down on your right side with your legs bent and stacked together and your head resting on your right arm. Pull your knees in until your feet are parallel to your butt.
Raise your right knee as high as you can while keeping your feet together and without lifting your left knee off the ground. Hold this position for one count before slowly going back to your starting position. This counts as one rep. Do 20 reps then perform the same thing on your other side.
Reps: 20 reps each side
Sets: 3
Tip: Use a resistance band when doing this exercise for the added challenge.
3. Single-Leg Squats
Muscles Worked: Hamstrings, quads, glutes, and calves
Extend your arms straight in front of you and balance your body on your left leg. Raise your right leg as high as possible without bending it.
Once you’ve balanced yourself, lower your torso down by bending your left knee. Squat down as low as you can before going back up to your starting position. Do 12 reps then perform the exercise on your other leg.
Reps: 12 reps each leg
Sets: 3
4. Flutter Kicks
Muscles Worked: Lower Abs, hip flexors
Lie on the ground with your feet extended and arms at your sides. Lift your feet off the ground. Once you’ve positioned yourself, move your legs up and down, alternating between the two.
Aim to make small, rapid movements while keeping your legs straight and abs flexed. Do as many as you can in 30 seconds.
Reps: As many as you can in 30 seconds
Sets: 3
Let this infographic be your guide. Download it now and use it as a reference later.
These are just some of the best exercises to get rid of flabby arms, abs, and thighs at home. You can add these to your existing workout routine for a better range of exercises. Similarly, you can opt to follow this regimen as it is and divide it into different workout days. What’s important is to faithfully stick to your fitness plan, no excuses!
Do you think these will help you lose flabby arms, thighs, and abs? Share your thoughts with us in the comments section below!
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