Arm circles can stretch, tone, warm up and strengthen your upper body.
The key to losing fat from your arms is to lose fat from your entire body. Spot reduction isn't possible, and solely doing arm circles to combat flabby arms isn't enough. Regular exercise and a healthy diet can trigger weight loss. When your entire body slims down, so will the fat in your problem areas. Arm circles can be part of your full-body, weight-loss routine but shouldn't be the only exercise you're doing.
Arm Circles Benefits
Arm circles are often used as a warm-up exercise before engaging in static stretching, or more strenuous exercise, such as strength training. This exercise targets your shoulders, triceps, back and biceps. During arm circles you engage in a dynamic stretch, which means that you're stretching as you're moving. In addition to warming up your shoulder joints, arm circles increase circulation to you arms, fingers and shoulders. If you hold a set of lightweight dumbbells in your hands during arm circles, you can optimize the toning effect of the exercise. You'll notice the muscle tone when your excess arm fat reduces.
The Arm Circle Exercise
During arm circles, you should stand in a shoulder-width stance with your arms extended out to your sides parallel to the floor. Then circle your arms forward using small, controlled motions. Gradually make the circle larger until you feel a comfortable stretch in your shoulder and armpit area. Keep your shoulders down during the exercise. Make 20 circles, and then reverse the direction, circling your arms backward. For an extra challenge, hold lightweight dumbbells in your hands that are heavy enough so the last few repetitions of the exercise are hard to do.
Reducing Body Fat
To lose 1 pound a week, a daily deficit of 500 calories is required. Cardiovascular exercise, such as jogging, jumping rope, bicycling, rowing and climbing stairs, can contribute to this. The American Heart Association recommends doing at least 30 minutes of moderate cardio on most days. Strength training, during which you work your muscles against resistance, is also recommended on at least two days of the week. It promotes caloric burn, because compared with fat, muscle tissue uses up more calories to exist; it boosts your metabolism so you burn calories even when you're at rest. Work all major muscles groups, including your chest, back, legs, arms, hips, shoulders and abdomen, for optimal muscle stimulation. In addition to arm circles, include arm exercises, such as biceps curls and triceps dips and kickbacks.
Diet and Safety
Changes in your diet can also contribute to weight loss. Avoid skipping meals, but make sure the meals you eat are healthy. Fill up on veggies and fruits, lean protein, whole grains and reduced-fat dairy. Compare food labels so you can make smart choices. Avoid fried foods and foods with added flour, salt, sugar or starch. Emphasize filing fiber and vitamins. Eating smaller portions can also contribute to weight loss. Before you make any changes to your eating and exercise habits, consult a doctor, especially if you have sustained an injury, have a health condition or have been inactive.