You want to point at the sexy high heels with firm and fabulous arms and you want to wear dresses with thin straps instead of hiding them under long sleeves, right? Although there is no quick-fix method that specifically targets arm fat, you can significantly improve the appearance of flabby arms.
First you need to shed that layer of fat so that your muscles underneath will be revealed. The key is overall weight loss that you achieve with a balanced diet and aerobic exercise. Try skipping the rope since it will also work your arms and combine it with an other activity you like, maybe running or swimming. Optimal are 30-60 minutes six days a week, absolute minimum are 150 minutes a week.
Even more important than cardio is implementing a healthy diet. Avoid fatty and fried foods or ready-made dishes. You don’t need to reduce your portion sizes to lose weight, instead switch to lean meats like chicken or sea fish and eat lots of vegetables and salads. Never skip breakfast and drink plenty of water.
Try to make your work-out a routine. Maybe you can do it in the evening before having dinner or when the kids are in bed and you got some minutes to yourself.
Warm-Up: Skip rope 3×1 minute (catch your breath and start again after each set)
Push-Ups: 3 sets 8-12 repetitions each, 1 minute break between the sets. If your arms are not strong enough yet, put your knees on the ground throuthout the exercise.
Hammer Curls: 3 sets 8-12 repetitions each, 1 minute break between the sets. Breathe out when bringing the dumbbell up and in when lowering it again.
Shoulder Press: 3 sets 8-12 repetitions each, 1 minute break between the sets.
Chair Dips: 3 sets 8-12 repetitions each, 1 minute break between the sets.
One-Leg-Dips: 3 sets 8-12 repetitions each, 1 minute break between the sets.