Flabby arms can really ruin your image. It is never too late to start working for your arms and the best choice is arm toning workout. It does not just decrease the fat around the area, but it also gives you toned arms. You will start feeling better about yourself.

Also read: How to reduce sagging skin on face

Here are the 15 best exercises to tone arms:

Exercises to Tone Flabby Arms


Arm Circles

Arm Circles need less time and give great benefits if you do it regularly. You don’t need any kind of special equipment for arm circle exercises. You can do arm circles in trainers, your bare feet or high heels. Arm circles require little concentration, so you may do them while watching TV or at your desk at work but you do need to stand up.

Arm Circles

Steps to Perform Arm Circles Exercise:

  1. Stand up and place your arms straight and stretched by your sides. Keep both of your arms parallel to the ground and perpendicular to your torso. This is going to be your starting position.
  2. Slowly begin by making circles of about one foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
  3. Keep the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Wall Push-ups

Wall pushups are super convenient in that they can be done almost anywhere and at any time. There is no need for equipment or the expense of a gym. Just push yourself against a wall and get to work.

Wall Push-ups

Steps to Perform Wall Push-ups Exercise:

  1. Stand in front of a wall, arm’s length away, feet apart from each other.
  2. Push your body forward and put your palms straight against the wall at shoulder height and shoulder-width apart.
  3. Breathe in slowly as you bend your elbows and lower your upper body toward the wall in slow and controlled motion. Keep your feet flat on the floor.
  4. Hold the position for a second.
  5. Breathe out and push yourself back until your arms are straight.
  6. Repeat ten to 15 times. Rest, then repeat again.


Push-ups target the major muscles located in your chest and are one the effective arm toning exercises for females to create strong muscles without the need of going to a gym or using weights.

The exact amount of time before you will notice the signs of muscle development depends on how much you perform push-ups and the length and intensity of the workout.


Steps to perform push-ups:

  1. Lie down on your stomach.
  2. Place your palms down on the floor, beside your chest, arms shoulder-width apart, elbows bent and pointed in front of your feet, and fingertips pointing forward.
  3. Keep your feet together, flex your toes, keep your chin on the floor, and look ahead.
  4. Raise yourself by straightening out your elbows. Look down at the mat.
  5. Keep your core engaged and your head in a straight line with your heels. Basically, you will be on an arm plank.
  6. Exhale, flex your elbows, and lower your chest and chin back to the starting position.

Floor Dips

These targets your triceps or the muscles present at the back of your upper arms. Toning these muscles will prevent flabby arms.

Floor Dips

Steps to do floor dips:

  1. Sit on the mat. Keep your knees flexed, legs close to each other, place your feet flat on the mat, arms behind you, elbows slightly flexed, and fingers pointing toward your body.
  2. Pull your body until your arms are fully straight.
  3. Hold it for a while and again bend your elbows and bring your body back to the starting position. Do not let your hips touch the floor before completing a set.


This is one of the great exercises to add to your routine because it is primarily a warm-up exercise that stretches and prepares your muscles for a more intense athletic workout.

Because it is a whole body exercise, this is a great warm-up for any type of workout, be it cardio, strength, or flexibility. Include it to the starting of your pre-existing routines for a more effective workout.


Steps to perform the exercise:

  1. Stand straight up and bend down until your hands reach the floor.
  2. Put your hands forward until you are in a plank position.
  3. Take a few steps walking your feet forward until they reach your hands.
  4. Plank again and put your feet back to your hands.
  5. Keep on repeating this several times.

Triceps Dips

The triceps Dip is one of the most basic but also the most effective arm toning exercise for females without using weights. It can tone your arms and, along with cardio and clean eating, can help eliminate the fat on the back of your arms.

A simple raising and lowering of your bodyweight engage your triceps, also known as shoulder muscles, to strengthen and tighten your arms! If you learn how to do Triceps Dips you will learn how to love your arms.

Steps to perform triceps dips:

  1. Put your hands shoulder-width apart on a stable bench or a chair.
  2. Slide your hips off the front of the bench with your legs extended out in front of you.
  3. Straighten your arms with a little bend in your elbows to keep the pressure on your triceps and off your elbow joints.
  4. Slowly lower your body toward the ground until your elbows are at about a 90-degree angle.
  5. Once you get to the bottom of the movement, push down into the bench to straighten your elbows, returning to the beginning position. This makes one rep.
  6. Hold your shoulders down as you lower and raise your body. You can bend your legs to make changes to this exercise.

Plank Up-Downs

Planks are a simply awesome exercise for strengthening your core. Push-ups are an effective exercise for strengthening your main abs. Plank up-downs is an exercise that combines the best of both worlds. You get to tone your arms, core, and abs all in one go.

Plank Up-Downs

Steps to perform plank up-downs:

  1. Get into a plank position with your legs straight and forearms flat on the mat. Your feet should be in a distance apart. Push your navel toward your spine to press your core and to avoid straining your lower back.
  2. Holding your torso facing the floor, plant your right palm on the mat as you raise your body, so your right arm is straight.
  3. Repeat with the left arm, so you are now in a straight-arm plank.
  4. Now, move your right forearm back onto the floor and then the left, lowering yourself back down into a plank position. Try to avoid moving the torso from side to side.
  5. Repeat for a total of 10 times, and then reverse the direction for another 10 times.

Plank Taps

The plank shoulder taps tones and strengthens your core, glutes, arms, wrists, and shoulders. This exercise helps to decrease lower back pain, improves your flexibility and posture, and tightens your midsection.

Steps to perform plank taps:

  1. Begin in a plank position with your feet slightly apart than your hips.
  2. Bring your left hand to your right shoulder, then place that hand back on the floor. Bring your right hand to your left shoulder and return it to the floor.
  3. Bring your left knee and your right hand toward one another under your body. Return to a plank, and switch sides so your right knee meets your left hand.
  4. Repeat the whole process several times.

Step Climbers

Climbing stairs is a nice way to strengthen and tone your arms. The movement of simultaneous ankle, knee, and hip extension means you work your legs naturally and without the impact commonly related to jogging or running.


Steps to do step climbers:

  1. Start with the plank pose in front of a low raise stool, and place your palms on its edge.
  2. Put your left palm down on the floor and then the right.
  3. Again, put your left palm up on the stool and follow it up with the right palm.

Lateral Plank Walks

Lateral plank walks to improve the core stability and strength, enhancing variety, increasing the body’s ability to adapt to a different plane of motion and tones the whole body.

Steps to do lateral plank walks:

  1. Assume an arm plank position.
  2. Keep your core engaged and place your right palm and foot about 15-20 cm to your right.
  3. Bring your left foot and palm to the position where your right palm and foot were initially.
  4. Do the same on your left, i.e., move from your right to your left.

Half-Cobra Push-Up

Just like step climbers, lateral plank walks require you to be in a plank position and walk laterally.

Half-Cobra Push-Up

Steps to perform half-cobra push-up:

  1. Lie down on the floor with your chest flat against the ground.
  2. Put your hands on your sides and place your palms flat against the floor next to your armpits.
  3. Keep your elbows tight to your side.
  4. Push the upper half of your body several inches off the ground.
  5. Hold for a few moments and then come back down.
  6. Repeat this process several times.

Single-Leg Triceps Dips

Triceps dips are an effective move for toning the muscles in the backs of your arms, helping to create definition in the area. Holding a leg in the air challenges your balance, which engages your core muscles.

Single-Leg Triceps Dips

Steps to do single-leg triceps dips:

  1. Sit on the floor with your knees bent, feet together and place your hands behind yourself with your fingers facing forward.
  2. Lift your hips off the floor, raise your left leg and start bending your elbows.
  3. Lower your body until your glutes are almost touching the floor and then lift the hips back up by extending your arms.
  4. Switch your legs and then repeat.

Inverse Plank Leg Lift

The inverse plank leg lift engages your whole body and improves your strength and core stability. This move helps to tone and sculpt your arms.

Steps to perform inverse plank leg lift:

  1. Begin sitting on your hips with your legs straight. Bring your hands a few inches behind you, fingertips in front of the toes.
  2. Push into your feet and lift your butt off the floor. Try to keep your body in a line. You can also perform this move on your elbows if it hurts your wrists.
  3. Alternate between lifting your left leg up and then your right leg. Move with control, making the movements slow and steady, and keeping the hips upward.
  4. Complete three sets on each leg.

Plank Rotation

Planks tones your core in ways only a few other moves can do. Planks with rotations enhance the magnitude of the challenge and bring more muscle groups into play.

Plank Rotation

Steps to perform plank rotation:

  1. Lie on your left side your knees straight. Hold your upper body up on your left elbow and forearm.
  2. Lift your hips until your body creates a straight line from your ankles to your shoulders. Now raise your right arm straight above you so that it’s perpendicular to the floor.
  3. Reach behind your torso with your right hand, and then lift your arm back up to the starting position.

Spiderman Push-up

The spiderman push-up challenges your coordination and balance and works the core muscles and the upper body. This is a great bodyweight exercise that gets your heart pumping, strengthens the muscles and burns a ton of calories in a short period of time.

Spiderman Push-up

Steps to perform spiderman push-up:

  1. Start with hand on the mat slightly apart than shoulders, legs straight, and toes in a full plank position with your abdominals engaged.
  2. Drop into a push up by bending your elbows out to the side and lowering your chest towards the mat.
  3. Pull the left knee toward the outside of your left elbow and hold for one count, then press up to plank returning your foot to the mat. Repeat on another side.


We have also included the Frequently Asked Questions (FAQs) below:

How to Tone Flabby Arms?
Flabby arms, also known as bat wings, are a common problem area, especially in females who store more fat in their upper arms than males, mainly due to the hormones.

A maintained diet and regular workout routine can decrease body fat including extra fat in the back of your upper arms. There are many arm toning workouts at the gym as well as at home. When the fat decreases, targeted toning exercises can ensure the muscles are well maintained.

How to Tone Arms without Weights?
While many upper-body moves involve gym material like dumbbells and barbells, arm exercises without weights are a fantastic way to put your muscles to the test, too.

After all, the weight of your body is equipmentt on its own, you can use it to load your arm muscles and make them work and there are many easy exercises for arms to do at home. There’s no heavy lifting required, and a gym membership is totally optional.

Many no-equipment arm exercises like planks and push-ups also require you to engage your core, so you’ll squeeze in an abs challenge, too.

What are the Dumbbell Exercises for Arms?
Arm Toning Exercises with weights can be a bit more tough but also effective. The Alternated Biceps Curl dumbbell exercise will target your biceps while the Triceps Kickback is good at isolating your triceps.

Palms-Up Wrist Curl will exercise your inner forearms and Palms-Down Wrist Curls your outer forearm muscles.

How to Tone Arms in a Week?
If you’re carrying too much excess fat on your arms then all the exercises in the world probably aren’t going to help to tone them up. The key is going to be eliminating the excess fat on your arms then toning them up.

So how to tone arms in a week? The best way to get rid of the fat on your arms causing them to be flabby is through dieting.

Nutrition is going to be the most effective strategy along with the following exercises. Then when combined with the exercises below you’ll be able to get rid of those unwanted flabby arms once and for all.

How Long Does it take to Tone Arms?
Tightening your flabby arms can be accomplished with 5-pound weights. Light resistance training can give you a noticeable improvement in just a few weeks.

It is also important to eat a healthy diet and incorporate cardio exercise into your daily routine to reduce fat around your arms, which contributes to a flabby appearance.

How to Get Rid of Flabby Arms in a Week?
Perform full-body workouts. Build your chest, abs and leg muscles to boost your resting metabolic rate.

Consume lean protein such as salmon, complex carbs such as brown rice or pasta, fruits and nuts by choosing whole food ingredients. Avoid baked goods, confectioneries and instant meals, which are often high in calories, sodium and sugar.

What are the Flabby Arms Exercises for Seniors?
Firming flabby arms is accomplished through regular resistance or strength training, regardless of age. There are many exercises for flabby arms for people over 50.

Senior citizens who perform targeted triceps exercises, as well as other upper body and total arm-strengthening exercises, will not only see the results reflected in more muscle mass, more defined arms muscles and less flab, but they will also feel the effects of increased upper body strength.

What are the Flabby Arms Causes?
Arm flabbiness is caused by an excess of fat, which can be the result of natural changes that occur with age. The hormonal changes cause metabolic rate to decrease, which means fewer calories burned throughout the day.

A slower metabolism combined with fewer calories burned from a lack of exercise creates a significant risk of weight gain. Gravitational pull also takes its toll, constantly pulling on the back of the arms and thus facilitating flabbiness.