Weight Loss

15 Best Exercises to Get Rid of Back and Arm Fat for Women

Best Exercises to Get Rid of Back and Arm Fat for Women

LAST UPDATED: June 20th, 2022

The biggest problem for most women when it comes to body shape is excessive fat.

The most common areas of your body where fat occurs are your arms and back.

So, let’s see what are the best exercises you should try to get rid of arm fat, armpit fat, and back fat. (1)

Here are the most common exercises that my female clients do at the gym:

Best Exercises to Get Rid of Arm Fat

Arm Fat Women


This is one of the best exercises to get rid of arm fat.

Imagine you are fighting against your nemesis.

Start punching air alternately.

Also, this is a good exercise to tone your shoulders.


The most famous exercise in the world.

It is good for your arms, armpit, and back fat.

There are plenty of different variations you can try.

Definitely, one of the best workouts for women for lean body.

Arm circles exercise

Arm circles

How to perform this exercise?

First, stand up.

Then extend your arms.

Your arms should be parallel to the floor.

Start making circles with both arms.

I suggest you do 15- 20 circles.

Rest for 15 seconds.

Do at least 10 sets.

Arms scissors exercise

Stand up.

Your legs should be shoulder-width apart.

Extend your arms.

Do 20 scissors.

Rest 15 seconds.

Do 10-20 sets.

Chair dips

Dips are one of the most effective exercises you should do for your arms.

Hold your hands on the edge of the chair, keep your back straight, and dip towards the floor.

Go as low as you can.

Do 5-10 reps and 3 sets.


Plank is one of the most effective belly fat-burning exercises.

Also, one of the best exercises to get six-pack abs.

It will help you do daily activities or even sports more easily.

You will strengthen your whole body, your abs, and your hip muscles, which are engaged throughout the exercise.

Plank for about 30 secs.

When you get in better shape increase to 60 secs.

Exercises for your biceps

The above-mentioned exercises will tone your triceps, but you need to do exercises for biceps, too.

You can use some light dumbbells and try some classic biceps workouts.

Best Exercises to Get Rid of Armpit fat

Armpit fat

Armpit fat is a big issue for many.

Here you can see how to get rid of ‘bat wing’:

Cobra exercise

Cobra exercise

How to do this exercise?

Lie on your belly, lift your head, and put your arms behind your head.

Lift your upper body.

Try not to move your elbows.

Catching stars exercise

How to do this exercise?

Stand straight and tall.

Keep one hand straight and bend the other one.

Lift your arms and straighten them one by one.

When one is straight, bend the other one.

When you straighten your arm clench your fist (as you are catching stars).

Cradle exercise

How to do this exercise?

Stand straight, bend your elbows and keep them together in front of you.

Grab your elbows with your hands.

Lift your arms by pushing your elbows.

Fist under chin exercise

How to do this exercise?

Bend your elbows.

Clasp your hands at shoulder height.

Put your hands below your chin.

Push your hands with your chin down and push your chin with your hands up.

Best Exercises to Get Rid of Back Fat

Back Fat Women

Pull up

This is the #1 exercise for the toned lean back.

But it is not an easy one.


I already told you about the plank.

The best plank variations to get rid of back fat are the classic, side and forearm plank.

Overhead press

To lose weight you need to get up and give up the backrest and do this exercise standing.

When you do this exercise for the first time do it with lighter weights.

Do 3 sets with 10 reps.


Stretching improves the blood flow in your muscles and speeds up your metabolism.

Moreover, that affects the inflow of oxygen and nutrients in the muscles and it speeds up the recovery of your muscles after exercising.

Stretching reduces tension, muscle pain, cramps, fatigue, and injuries.

Best Ways to Get Rid of Arm and Back Fat – Nutrition tips:

If you want to get rid of thigh fat you should increase your metabolism.

The best way to boost metabolism and the fat-burning rate is to change your diet habits.

Best nutrition tips:

  • Don’t skip breakfast
  • Intake high protein foods
  • Drink a lot of water
  • Eat frequent small meals
  • Avoid sodas, beer, sweets
  • Avoid eating after 8 pm
  • Sleep at least 8 hours


Also, there are some natural supplements that can help you get rid of arm and back fat faster. (2)

The best supplement to combine with the above-mentioned exercises to lose fat and strengthen your body is PhenQ.

PhenQ dosage

The ingredients in PhenQ will boost your metabolism and that leads to an increased calorie-burning rate.

Some ingredients in PhenQ are effective, natural fat burners.

You can read more about PhenQ and check the price here.

Best Exercises to Get Rid of Back and Arm Fat for Women – Bottom Line:

If you want to get rid of arm fat try these workouts:

  • Boxing
  • Push-ups
  • Arm circle exercise
  • Arms scissors exercise
  • Chair dips
  • Plank
  • Biceps workout

For armpit fat try:

  • Cobra exercise
  • Catching star exercise
  • Cradle exercise
  • Fit under chin exercise

For back fat try:

  • Pull-ups
  • Plank
  • Overhead press
  • Stretching

To speed up the process you can try the best natural weight loss supplement PhenQ.

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