Get a solid upper body workout and reduce arm flab with daily pushups. Pushups are convenient because you can perform them anywhere, and the exercise is an efficient form of combined muscle building and cardio training. Hold your body in a plank, or prone, position supported by straight arms with hands flat on the floor and legs extended behind you. Slowly release your elbows to lower your upper body almost to the floor. Push up again and repeat. Start out on your knees until you build upper body strength. Aim for completing at least 10 pushups a day. Work up to full-extension pushups and completing 20 to 25 repetitions of the exercise each day. If you get tired of regular pushups, mix it up a bit with one-arm pushups and other variations.
Like pushups, triceps dips use your own body weight to work out your upper body, and they especially target the back of your arms. Sit at the edge of a solid bench or chair with your arms next to you. Grab the edge of the bench and slide your buttocks slightly off the bench. While still holding on to the bench, release your elbows so that your buttocks dip down toward the floor. Slowly raise your backside back up again. Repeat and complete 10 to 20 repetitions.
Perform triceps extensions on a bench or from the floor, and the strength training exercise will tone your triceps muscles in the back of your arm. Use two dumbbells if you have them or similar for triceps extensions. From a supine position, hold the weights in your hands with arms extended straight out above you. Release your elbows to a 90-degree angle while still holding your weights. Lift both weights up again and repeat. Perform eight to 10 repetitions in a set.
Include biceps curls in home workout routines to get rid of arm fat. Holding dumbbells or similar, place your arms straight by your side and then slightly in front of you. With your knuckles facing upward, lift the dumbbells toward you by bending your elbows. Keep your upper arms glued to your rib cage. Lower and repeat. Perform eight to 10 biceps curls in a set.