There are exercises that target the flab on your arms to help you get the toned arms. But if you really want to double-team arm flab, then you'll need to eliminate sugar and processed carbohydrates while also incorporating fat-burning foods into your diet.

Start your day with Fiber: Eating a healthy breakfast jump-starts your metabolism, regulates your blood sugar levels, and gives you energy to carry you through lunchtime. Fiber-rich oatmeal is a great option because it's filling. Opt for plain oatmeal since the flavoured brands can be full of sugar.

Snack on Almonds: Almonds are a good source of monounsaturated fats and help curb cravings since they are a good source of vegetable protein and fiber. For a fun twist on regular almonds, add it to your low fat yogurt and enjoy it as perfect evening snack.

Drink lots of water: Starting your day with 2-3 glasses of water is the most natural way to boost your metabolsim.Water is also the most natural way to detox your body. Swap your morning cup of tea with water and notice the difference in just 4 days.

Switch to green tea: The cups of coffees/tea drank amidst endless conversations are making you fat. Next time you meet a friend for coffee order a green tea.It contains almost no calories and is loaded with antioxidants.

Alcohol turns your body into a fat storing machine: It’s not the calories in your drink that makes you fat. It’s what the consumption of alcohol does to your body. It essentially slows down metabolism and whatever you eat post the alcohol binge also starts getting stored in the body as fat. So go alcohol free and see yourself dropping inches within 10 days.

Now that we are more or less set on the diet do's & don't, here the five must to do exercises to get your arms all toned!


Chair Push up:

If you had to pick one exercise to build everything in your upper body including well toned arms, it would be the mighty push-up. Easy way to do is with support of a prop. It could be a chair, bench and even a bed. Watch the image below to get your position right and start doing the exercise

Bench dip:

Tried and tested method that targets the upper arm fat well. 

How to perform Triceps Bench Dip –

• Sit on the floor with knees bent and hands at the sides or on the bench, directly under your shoulders. – • Hold your hip off the floor. – Bend the elbows and lower yourself toward the floor (without touching it), then straighten your arms. • Start with 2 sets of 12-15 reps or aim for a total of 25 dips.

Reverse curl:

Reverse Curl can be performed with basic gym equipment (dumbbells or barbells & weights) or even a liter of water bottle.

How to do the exercise:

• To begin, stand straight with a dumbbell or water bottle in each hand using a pronated grip (palms facing down). • Your arms should be fully extended while your feet are shoulder width apart from each other. This is the starting position. • While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. Only the forearms should move. • Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. • Hold the contracted position for a second as you squeeze the muscle. 3. Slowly begin to bring the dumbbells back to starting position as your breathe in.

Kickback with band:

It helps burn flab from the back of the arm.

Seated biceps curl:

Seated Bicep curl can be performed with basic gym equipment (dumbbells or barbells & weights) or a litre of bottle.It is very effective in toning your upper arm muscles.