Medically reviewed and approved by Nataniel Josue M.D.

How to get skinny arms? Generally, when we try to lose weight, we immediately think about our abdomen, legs, or even our face, but we rarely notice our arms. Our arms, like our legs, retain all those extra fats that we intake in our bodies.

Likewise, not only fat or weight influence the volume of the arm, but also age. As the years go by, our muscles lose their firmness and hang on our arms. In this new article, we will give you the essential tips and recommendations to avoid this and get the skinny arms you want!

You have to know that the flesh that hangs by your arms, known as “flabby arms,” tends to appear over time. As we age, the odds of having arms that are sagging or skin that is hanging down increase considerably.

The “flabby arms” are the product of a bad diet or an excess of fat and unhealthy food eaten in previous years. Fat accumulates more and more in the most prone parts of our body, and the arms are one of them.

Guidelines for slimming your arms quickly.

you can get skinny arms

To be able to take care of your arms, you have to understand that first, you must add a routine-oriented to the attention of your body. Not only will your arms thank you, but your whole body in general.

How your body or organism is will depend on your age; that is, everything you have eaten from the early stages of adolescence to the adult and older stage.

That will influence the fat that you accumulate in your arms, giving them a flabby appearance. We will be ashamed to wear those dresses that we like so much, and in summer we won’t want to wear shoulder shirts.

If you have taken care of your body with good food, a diet rich in the necessary vitamins, the required carbohydrates, and the essential proteins, the fatness of your arms and body, in general, will not be a problem for you.

You will get the skinny arms you desire. You will look younger, more energetic, and more active than other women your age.

Also, a good exercise routine at home or the gym will give you toned arms. Then you won’t hesitate to wear that dress you like or those sleeveless shirts that suit you so well.

Get the perfect arms

Do some manual work

To start slimming and toning our arms, we must begin with the simplest thing, using our hands more often.

To do this, I recommend that for example, cooking, kneading bread in your kitchen, dusting, playing with your children, or finding a hobby that involves moving your hands.

Join a gym

Doing specific exercises for the arms, apart from the diet, will help reduce their size more quickly. To achieve this, you should do exercises for the arm but with a range of at least 20 repetitions.

A large volume of repetitions will allow us to tone the arm muscles without gaining muscle mass. This way, they will look tighter and more beautiful.


Yes, you have read correctly. You will exercise your whole body in swimming, including your arms, which have a very active movement.

Try to swim at least two days a week; you will notice that your arms look thinner and thinner because apart from exercising them, you will lose fat.

Do aerobics

Both for your body in general and your arm in particular, you will see that your physique and your arms will look more and more firm and toned with time.  

Take care of your diet.

If you want to have attractive, firm arms, you need to take care of your nutrition. Remember that you are what you eat. Fat accumulates as “Adipose tissue.”

That makes that area considerably increase its volume in an unsightly way. So remember that if you want to lose weight in your arms, start by taking care of what you eat.

Segun un estudio para la Journal of the Academy of Nutrition and Dietetics el consumo de productos lácteos desgrasados, frutas, verduras y carnes magras ayuda a la reducción de grasa.

Watch the calories you eat.

That’s right; calories are the energy content of the foods that give your body energy.

Have you noticed that sometimes you are fuller of energy than others? It is because of the food and the calories you have eaten!

If you don’t spend or expel these energies, they will be accumulated in your body, generating the “Adipose Tissue,” which will lead to an increase in the volume of your arms.

If you want to know the calories you have to consume daily, read our article “How to calculate the calories to lose weight or gain weight.” Take care of your nutrition!

Accelerate your metabolism 

Accelerating the metabolism has a spectacular consequence, which is “losing the excess fat.” Haven’t you noticed that some people who eat a lot don’t get fat? That happens because their metabolism is fast.

To speed up the metabolism, I recommend making 5 to 6 small (HEALTHY) meals spread out throughout the day. Yes, you heard right; to lose fat, you have to eat more times.

Avoid obesity

We point out something important: If you are obese or tend to become obese shortly, be sure that when you are an older person, you will have “sagging arms” or “drooping arms.”

Please keep an eye on your weight and don’t give up. It would be best if you didn’t give up and always try to stay at a healthy weight.

However, we would also like to point out that the tips we have given you are useful in both cases. If you want to lose weight because your arms have fallen off, you still have time to lift them again! 

Tricks to slim your arms

First of all, I want to tell you that if you have flabby arm muscle mass, you must work it with exercise. But if what you have is fat, these tips will help you lose even 2 centimeters in two hours.

Vicks Vaporub Mask

With this mask, you can reduce up to 2 centimeters in two hours; the ingredients of this mask are:

  • Vicks Vaporub (a small dessert spoon).
  • White iodine (5 drops).
  • Alcohol (a small spoonful of dessert).
  • Camphor.
  • Wet cloths (enough to wrap the arm).
  • Transparent paper film (just enough to wrap the area).

Preparation and application:

  • In a bowl mix the Vaporub, iodine, alcohol, and camphor.
  • We spread the resulting mixture on the arm.
  • We wrap the arm previously smeared in the mixture with the wet cloths.
  • Then we wrap the area with a transparent film.
  • Leave the mask on for two hours.
  • For greater effectiveness, you should apply it three times a week.

Mask with homemade wrap plaster. YESOTHERAPY.

This trick is very fashionable to lose weight quickly, is rare but very useful. To prepare this mask, you need:

  • Water previously boiled with mint and rosemary.
  • Cold gel or Vicks Vaporub.
  • Standard elastic bandage.
  • Plaster bandages (lipolytic if you find them).

Preparation and application:

  • Massage the arm with the cold gel or Vicks Vaporub if you do not have it.
  • Then wrap your arm with the elastic bandage.
  • Then wet the plastered bandages in the boiled water (one and apply it to the arm area before moisturizing the next one).
  • Leave on for 3 hours and remove

You may be interested in “What is yesotherapy and what are its benefits?

Almond oil and eucalyptus mask

This mask is useful because of the effect of these oils so beneficial for our skin. Do not use it if you are allergic to any of the ingredients, which are the following:

  • Almond oil (4 dessert spoons)
  • Eucalyptus oil (1/2 dessert spoon).
  • Ground cinnamon (2 dessert spoons).
  • Cling film.

Preparation and application:

  • We prepare the mask mixing the almond oil, the eucalyptus oil, and the cinnamon in a bowl.
  • Massage the arms with the mixture.
  • Wrap each arm with a transparent film.
  • Let the mixture act for an hour (if you feel discomfort, remove it immediately).
  • Remove the mixture from the arms and wash them with abundant water and soap.

Lymphatic Drainage

That is a technique with which we will gradually thin our arms and give them back their firmness.

Our arms may be flaccid due to poor circulation, swelling, or a cold area. If you notice that your arm is cold when you touch it, it may be due to poor circulation.

To improve this area, you must work on the lymphatic system. To do this, we must massage the nodes of the clavicle and armpit.

To do this, we recommend that you use body oil or moisturizer. Here is a video where you will learn how to do it.

Exercises to slim your arms at home without gaining muscle.

exercises to get slimmer arms

You want to slim your arms without gaining muscle, don’t you? First of all, I have to tell you that gaining muscle in your arm is not easy.

Bodybuilders have to train very hard and eat a high protein diet to achieve this. Are you more than they are?

Now I have left you more relaxed knowing that you are not going to get Arnold Swarchzenegger’s arms.

So to tone your arms, you have to do exercises with little or no weight and lots of repetitions. That will harden and thin your arms.

Like everything in life, these exercises take time; don’t expect to see solutions or changes overnight. You need to wait as long as necessary so that your body starts to show the first changes.

Here is a series of arm exercises that you can do very quickly at home.

Palms backward

  • In this exercise, you will work on the part that usually hangs the most, the triceps.
  • Do two series of 30 repetitions.

Arms towards the center and above

Arms in the center and above
  • In this exercise, you will work the inner part of your arm.
  • Do two sets of 20 repetitions.

Side pats

side pats to get skinny arms
  • In this exercise, you will work out the outside part of your arm.
  • Do two sets of 25 repetitions.

Arms in front, above, and side.

Arms in front, above, and side.
  • This movement will bring you closer to the goal of thinning your arms.
  • Do two sets of 20 repetitions.


circles to get skinny arms
  • In this exercise, we also work the whole arm.
  • Do two sets of 25 repetitions.


  • Palms backward, two sets of 30 repetitions.
  • Arms to the center and up, two sets of 20 repetitions.
  • Lateral palms, two sets of 25 repetitions.
  • Arms in front, above and to the side, two sets of 20 repetitions.
  • Circles, two sets of 25 repetitions.

Exercises to slim and tone your arms in the gym

Next, we are going to show you a series of exercises, which, apart from helping you to slim your arms, will tone them.

Windmill triceps extensions

Windmill triceps extensions for toning your arms
  • In this exercise, you will work on the triceps, the area of the arm that is most slackened.
  • Use a moderate weight, which you can handle easily.
  • Do three sets of 15 repetitions.

Biceps curls with hook

Biceps curls with hook to get skinny arms
  • In this movement, you will exercise the biceps, the shoulder, and the arm in general.
  • Use a moderate weight.
  • Perform three sets of 15 repetitions.


circles to slim your arms
  • That is an essential exercise to tone your arms and shoulders.
  • Do three sets of 20 repetitions.

The trio of triceps shoulders and upper back

Trio of triceps shoulders and upper back to get skinny arms
  • This exercise is a combo that allows you to tone and harden arms, shoulders, and back.
  • Use a lightweight.
  • Do three series of 10 repetitions.


punches to slim your arms
  • One of the best exercises to tone your shoulders and slim your arms.
  • Use a moderate weight.
  • Do three sets of 10 repetitions.

Biceps Curl with Shoulder Press

Biceps Curl with Shoulder Press to get skinny arms
  • In this exercise, you work out the whole arm and shoulders.
  • Use a lightweight.
  • Perform three sets of 10 repetitions.

Front and side rises

Front and side rises to slim your arms
  • The movement that will help you slim your arms and turn the upper body.
  • Use a moderate weight.
  • Do three sets of 10 repetitions


  • Windmill triceps extensions, three sets of 15 repetitions.
  • Biceps with a hook, three sets of 15 repetitions.
  • Circle of arms, three series of 20 repetitions.
  • The trio of triceps shoulders and upper back, three series of 10 repetitions.
  • Punches, three series of 10 repetitions.
  • Bicep curl with shoulder press, three sets of 10 repetitions.
  • Elevations to the front and side, three series of 10 repetitions.

What to eat to get skinny arms

get skinny arms

As we have said several times before, food is essential for the care of your arms. You must provide the necessary vitamins and proteins. Also, you must take care of enough calories you eat to be able to function in optimal conditions.

For more information on what type of calories I should consume, please visit our previous article about: How to calculate the calories I have to eat?

Now, we present you several tricks and recommendations about what kind of food you should consume daily to lose weight your arms and so, avoid in the future, those “flabby arms” or hanging arms.

Add avocado to your eating habits

Avocado, apart from being a vibrant and delicious fruit, giving an exquisite and peculiar taste to your food, is rich in healthy fats. It is natural! Therefore, it will help you with two things: It will increase your muscles better, and it will help you to expel all those accumulated fats in your body.

Also, avocado has several positive effects that will help your body to be healthier and more attractive:

  • They are rich in fiber. As we already know, fiber is a natural nutrient that helps directly fight obesity, helping to lose weight naturally.
  • Avocados have a lot of potassium. Nowadays, we know that avocado has more potassium than a banana; many of us do not consume enough potassium that we require. Potassium is indispensable for your bones! It is known that the higher the potassium, the greater the capacity of resistance in your bones.
  • They have healthy calories. By having calories, they give you all the energy you need to be able to function optimally without getting tired.

Add lemon to your dishes

Lemon is scientifically proved as a natural remedy to treat certain diseases. Given its adequate chemical levels to your muscles and even skin, if you supply your food with lemon, your arms will surely see the first noticeable changes in a matter of months.

Eat grapefruit

Grapefruit is a citrus fruit that brings many beneficial compounds for your arms since it is rich in antioxidants and pure water. That will help to drain all those fats you have accumulated in your arms, so you will see that in a matter of months, your arms will be more different than the ones you are currently carrying.

Eat oats

Oats are one of the most recommended natural foods if you want to slim your arms and give life. Oats help the metabolism in the best possible way; if you are of thin texture (Ectomorph), you will see how you will provide shine and firmness to your extremities.


As a conclusion, we can say that if you know how to balance exercise with a proper diet, you can lose weight, tone and give firmness to your arms, and even to the whole body in general.

Get your ideal physique

One thing leads to another, also remember that everything depends on time and your perseverance, do not expect to see results overnight, your body needs time to change and show you all your progress.

Be patient and never give up. Remember why you do it with time, our arms are losing firmness and even if you are thin or overweight (both equally) when you reach an older age, our skin and muscles will begin to lose their firmness and will fall hanging from the arms without being able to avoid it.

In this article, we leave you a series of exercises, recommendations, tips, and data that you can choose for better performance and capacity in progress. Remember that you must always keep in constant activity to achieve your desired goals!

On the other hand, we also emphasize that no matter if you are overweight or not, all this information is for the help of both parties as we try to avoid those arms fallen, and frowned.

Get the body you want

Time may be our enemy, but it is also our friend. With dedication, commitment, perseverance, and motivation, we can achieve our ultimate goal!

Having slim arms!!

We give you more information on how to improve your body in our fitness section.

[author] [author_image timthumb=’on’][/author_image] [author_info]The article was reviewed and approved by Nataniel Josué Alvarez. Medical Doctor graduated from Medical School Universidad Nacional Experimental Francisco de Miranda. Área Ciencias de la Salud. •Awarded winner IV Science Fair of Research Methodology – April 2012 •Recipient of Asesor Estudiantil Institucional Scholarship •Thesis: Relationship Between Parasitosis, Anemia and Hygiene Habits in patients aged 20 yo 70 years old in Amuay, municipality of Los Taques, Falcón State, Venezuela •Thesis: Intervention Plan in Rural Healthcare in Monte Verde and La Puntica sectors, of the Amuay Community, Los Taques parish, Los Taques municipality, of the Falcón State, Venezuela. During the period March 2018 – July 2018[/author_info] [/author]