How to Get Rid of Upper Arm Waddle

One of the first things that's noticeable when you're out of shape is that annoying flab of skin on the backs of your upper arms that can waddle embarrassingly when you do things like wave at your friends, clap your hands or move while wearing sleeveless shirts. This is a problem that affects many people but the good news is that the ability to fix it is entirely in your control if you exercise and maintain healthy eating habits.

Things You'll Need

  • Exercise mat or towel
  • Chair or Bench
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Instructions

    • 1

      Sit with your back against a bench or chair. Place your hands behind you on the bench slightly more than a hip's width apart, fingers pointed in the direction you're facing. Keep your feet flat on the floor and bend your knees, placing your feet a hip's width apart. Slowly straighten your arms, supporting your weight in your arms and using your legs only for balance. Keep your abdomen steady and bend your elbows so your body dips down to almost touch the floor. For an advanced exercise raise one arm or leg while dipping and alternate sides. Do three sets of 12 to 15 repetitions.

    • 2

      Get on your hands and knees on the mat. Place your hands under your shoulders (shoulder-width apart) and knees together under your hips. Lower your chest slowly toward the ground until it reaches around your wrists. Press into the ground and push yourself slowly back up until your elbows are straight but not locked. Straighten your legs and do the push up from your toes for a more advanced exercise. Do three sets of 12 to 15 repetitions.

    • 3

      Hold a plank position. Get in a push up position with your knees on the mat, but bend your elbows and place your weight on your forearms instead of your hands. Straighten your legs and rest on your toes and forearms so that your body forms a straight line from your shoulders to hips to ankles. Tighten your abs. Hold for 30 seconds. Repeat two more times.

    • 4
      The darker the greens are, the more nutrients they contain.

      Maintain healthy eating habits. Choose to eat colorful vegetables, high-protein carbs, and lean meats when you are trying to get rid of upper arm flab. Mixed greens, asparagus, broccoli, avocado, bell peppers, purple cabbage and carrots are all examples of nutrient- and fibre-rich vegetables that incidentally all fit together to make great salads. Add high-protein carbs like chickpeas or quinoa to your salad to make it more filing, which will leave you more satisfied at the end of your meal. Avoid eating too much meat, and when you do, choose lean cuts like chicken breast, salmon fillet or pork tenderloin.