Shedding stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your body.

The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat (cara mengecilkan lengan) and fast.

Fortunately, there are several methods you can use to slim down and tone your arms.

Here are the best arm exercises for women:

Resistance training that improves your upper body strength is the best way to get lean, toned and strong. Use your own bodyweight or, even better, add dumbbells or kettlebells. A great starting point is with five- to 10-pound dumbbells or a 15- to 20-pound kettlebell – but remember, good form and control is important. To avoid injury, move up to heavier weights only when you are comfortable that you’re strong enough to handle it.

• Lateral Raise (aka Side Raise)
• Push-Ups
• Triceps Push-Up
• Overhead Extension
• Biceps Curl
• Dumbbell Row
• Bench Press
• Two-Arm Kettlebell Swing
• Single-Arm Push-Press
• Plank to Push-Up
• Dumbbell Curl and Press
• Dumbbell Kickback
• Dumbbell Punch
• Triceps Dips
• Tricep Dips with Single Leg Extension
• Pullovers

Although research shows that spot reduction may be ineffective, there are plenty of strategies that you can use to lose arm fat (cara mengecilkan lengan).

In addition to hitting the gym, switching up your diet and maintaining a healthy lifestyle can also play a role in regulating body composition.

Implementing just a few of these changes in your daily routine can support weight loss and help you shed your unwanted arm fat.