Toned arms are a great look on any woman, but they’re not easy to achieve for everyone. If you’re ready to work on your arms to slim the down quickly, you’ll need a few diet tips and the right type of exercise. Find out how to slim down your arms fast and efficiently with these simple rules.

Get ready to be proud of your arms and lose the flabby upper arms for good, by focusing on an exercise and diet regimen that works best for toned arms.

1. Be Realistic

It’s not easy to accept it, but sometimes genetics play the biggest part when it comes to your arms. Even if you follow all the diet and exercise tips, you might not be able to achieve perfectly toned upper arms. However, a few dietary guidelines and work out tricks will help you be healthier overall, so even if you don’t get the perfect arms, you’ll still benefit from trying.

Measuring Arm Width

2. Prevent Water Retention

Fluid retention can affect many areas of your body, and if you’re serious about getting toned arms, it’s important to make sure it’s not standing in your way. Cut down on salty foods, along with diuretic drinks, including alcoholic beverages and coffee, and you might silm down your arms fast. You’ll still be able to enjoy them in moderation if you drink lots of water and snack on water-rich fruits and vegetables.

3. Streamline Your Diet

Refined sugars, along with saturated and trans fats are bad for your health and definitely bad for your arms. No matter how much you work out, you can’t lose weight in just one are of your body, so it’s important to focus on a healthier diet overall. Cutting 500 calories per day is usually enough to get you started.

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4. Find Balance in Your Work Out

When you’re wondering how to slim down your arms fast, it’s important to find the right exercise mix. You’ll need both cardio and strength training when you want to lose a bit of weight and tone your arms. Stationary rowing is a good suggestion, and so are pushups. Don’t trick yourself that you can get the arms you want with a single class or type of exercise.

Arm Toning Exercise

5. Try the Best Exercises to Tone Your Arms

Once you’re on your way to getting in better shape and losing weight, there are quite a few exercises that can be a lot of help when it comes to your arms. Pushups and planks should become part of your daily exercise routine, but toning your arms should be a priority. Once you’re getting the muscles in your upper arms in shape, you won’t have to deal with any sagging if you lose a lot of weight quickly.

6. Bicep Curls

The bicep curl is definitely one of the best answers to the question of how to slim down your arms fast. You’ll need 3-pound dumbbells for this simple exercise. Stand and spread your feet to hip distance, with one dumbbell in each hand and your palms facing forward. Lift your arms over your waist and repeat 15-20 times.

7. Triceps Extensions

Another great exercise for your arms, the triceps extension also uses 3-pound dumbbells. Lie down on your exercise mat and bend your knees so your feet rest on the floor. Holding one weight in each hand, raise your arms while keeping them straight. Once they’re up, lower the weights until they touch your chest, then extend your arms again before bringing them down. A set of 12 repetitions is standard, but you can do more and use heaving weights.

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8. Sit-Up Pullovers

Another great exercise that will help you slim down your arms fast, the sit-up pullovers also use dumbbells, but it’s up to you what type to use. Start by lying on your back with your knees bent and your feet on the floor. You should have a dumbbell in each hand and both should be extended overhead. Lift your head and shoulders and bring your arms over your knees, while keeping them extended. Count to three and slowly return to the original position. Repeat at least 10 times.

Dumbbell Exercises

9. Overhead Bends

A great exercise that doesn’t just work out your arms, but also your shoulders and core, the overhead bends might not be the best choice for beginners. In the starting position, for this exercise designed to help you slim down your arms fast, your feet should be spread shoulder-width apart. With a dumbbell in each hand, bend one of your elbows, and slowly raise your hand overhead. Do at least 20 repetitions on each side.