How can I get rid of the flab underneath my arms?

Muscular definition is the key to good-looking arms. To accomplish this, you need to reduce the amount of stored body fat between your skin and your muscles.

Cardiovascular exercise is one of the best ways to burn upper-body fat. It draws stored fat from all over your frame. Find exercises that you enjoy and are willing to do daily -- walking, bicycling, swimming, and aerobics are all good options. Try to accumulate at least 30 minutes or more of activity throughout the day.

Resistance training is also important for increasing muscle tone at the same time. This involves stressing your muscles beyond what they're accustomed to. Basic hand weights or elastic tubing can offer an effective workout when used properly.

Weight Watchers offers a comprehensive approach to weight loss that can help you reach your goals.
Sadie Lincoln
Sadie Lincoln on behalf of barre3
Sounds like you are looking for some good tricep exercises. There are many ways to work the tricep right at home without gym equipment. My go-to tricep exercise is standing narrow push-ups at my kitchen counter. Stand with your hands shoulder width apart resting against your counter. Take a step back and lean forward with your heel slightly elevated and your arms straight. Bend your elbows straight back behind you and lower your chest toward the counter half way and come back to plank. Start with 3 sets of 15-20 repetitions, three times a week.
Eric Beard
Sports Medicine
Getting rid of arm flab can be a challenge. There is not one exercise or trick to make it happen. Adjusting your diet and incorporating a holistic exercise program will put you on your path to firm and toned arms. Eating properly can help to reduce the stores of body fat we keep. If we don't reduce the excess stored fat we won't minimize the flab around our arms. You can do as many arm exercises you want, but if diet doesn't change then you won't get the results you are looking for.

Strength training exercises that challenge the entire body can burn a ton of calories. Isolated exercises for the triceps, or the back of the arms, are fine, but you get much more return on your investment with total body exercises like a dumbbell lunge to a biceps curl to a shoulder press (video courtesy of the National Academy of Sports Medicine). Do more work in less time with this approach.

Cardio-cardio-cardio! Burn excess fat and flab off your body with cardio. If you want to get extra work done on your triceps then try an elliptical machine that has handles so you can push and pull with your arms. A double bonus!

If you end up losing a significant amount of
weight, it is not uncommon to have some loose skin in the back of the arms. Diet and exercise can not eliminate this but diet and exercise can give your arms a toned look for sure.

Long story short; adjust your eating habits, strength train and do cardio. 

Some good exercises you can do are tricep push downs and wall push ups.   


       Tricep Push Downs: use a theraband or tubing. Throw the band over a door a high hook. Keep your arms to your sides. Bend your arms at your elbows and keep them against your sides. Grab the handles and push down until your arms are fully straight and the elbows are against your body. Do 3 sets of 10 reps.      


        Wall push up: place your hands on the wall lower then shoulder height. Start with your arms fully extended, bend your arms and slowly lower your body towards the wall until your chest is approximately  1-2 inches from the wall. Push your body away from the wall until your back to starting position. Do 3 sets of 10 reps.

To tone the triceps, modify the diet, perform cardio, and incorporate resistance exercises for the upper body.

Nutrition Tips

1. Eat smaller meals, several times a day to help control appetite and maintain energy levels.

2. Increase water intake and aim for at least 8 to 12 cups each day.  This can help curb your appetite as well as keep your body from holding on to water weight. 

3. Opt for whole grains and fibrous vegetables as much as possible.   Foods higher in fiber are more likely to keep you feeling full and satiated.


1. Brisk walking.  Adding some cardio exercise to your daily routine can be as easy as adding in 15-30 minutes of brisk walking each day.

2. Skip the elevator and take the stairs.  Simply opting for the stairs at work instead of taking the elevator can help burn calories to accelerate fat loss. 

3. Circuit Train.  Physical activity that elevates heart rate can be considered cardio.   Combining several different exercises and performing them in succession, without rest in between exercises is a great way to fit both cardio and resistance training in a workout.

Resistance Exercise

1. Bent-over Dumbbell Extensions. With a weighted object in each hand, stand with the feet shoulder-width apart, pointing straight ahead, and with the knees bent. Draw-in the belly button toward the spine, squeeze the gluteals, and slightly bend over.  Bend the elbows so they are at a 90 degree angle.  While keeping the arms at the sides of the body, slowly extend the arms for a count of 2 seconds.  Then hold the arms in and extended position for a count of 4 seconds.  Slowly reverse the movement for a count of 2 seconds and return to the start position.  Perform 2-3 sets of 12-20 repetitions, and rest for 0-90 seconds in between each set.

2. Modified Push-ups.  Push-ups can be done while standing (with the hands on the wall), with the knees on the floor, or by lowering yourself only half way.  To perform a standard push-up, keep the feet together and the hands just wider than shoulder-width apart.  Draw-in the belly button toward the spine and squeeze the gluteals.  Slowly lower the body for a count of 4 seconds, then hold the top position for 2 seconds, and follow with a push up to the staring position for a count of 2 seconds.  Perform 2-3 sets of 12-20 repetitions, and rest for 0-90 seconds in between each set.

gay riley
Nutrition & Dietetics

Swimming, tennis, ping pong, and other racket sports are fun ways to improve upper body strength, conditioning and sculpt beautiful arms.  Diet always matters so cut back on starchy carbs, sugar, alcohol and extra unecessary calories. Eat unprocessed foods with high energy value
*Lean meat, chicken, turkey, fish, and eggs (for breakfast lunch and dinner)
*Green leafy vegetables and fibrous vegetables (for breakfast lunch and dinner)
*Fresh fruit (remember 2 vegetables for every fruit) for snacks
*Natural nuts such as almonds, walnuts, and pecans for snacks
Drink plenty of fresh filtered water throughout the day.  Avoid drinking lots of fluids with meals for optimal digestion.

Underarm flab can be caused by multiple things such as genetic susceptibility, high body fat, losing a large amount of weight can cause the skin to remain stretched after weight loss and too much sun contact causes skin to losing its elasticity and age.

How to tone saggy underarms:

  • Start with eating a proper diet to help lose weight
  • Get started with a good cardio program to help you lower your
    body fat percentage (cardio for 30 minutes 3 times a week is recommended)
  1. Running outdoors, on the track or on the treadmill
  2. Elliptical
  3. Arc Trainer
  4. Adaptive Motion Trainer
  5. Biking, Spinning, Recumbent Bike
  • Adding strength training to your workouts will help tone arms. Strength training will not only help you tone your arms, it will also cause you to gain lean muscle tissue that will help your body burn more calories, which will help you with lowering your body fat percentage. You will
    need to tone both your triceps and biceps to tighten the flabby underarm.
  1. Triceps extensions
  2. Dips
  3. Triceps kick backs
  4. Narrow Push Ups or Narrow Modified Push Up (on the
    knees or with hands on the wall)
  5. Hammer Curls, Dumbbell Curls, Cable Curls and Easy Bar Curls
  6. Shoulder Presses
  • Protect yourself from the Sun harmful UV rays

Always consult your doctor before beginning a weight-loss program or physical-fitness routine. When starting your workout program, get with a certified Personal Trainer or Fitness Expert to have an assessment and to help guide you through or develop the proper exercise program. If these measures aren't enough to solve your sagging skin, you may want to consult a dermatologist to see what other options may work for you.


Kick Backs. With a hand weight, put your left foot forward and your left arm supporting yourself on your left leg or a sturdy chair. Leaving your elbow in the up position, kick the weight backward and twist your palm toward the ceiling. Breathe normally. Maintain the up position do 50 times each side.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.