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Do you want to have strong, smooth and sculpted arms? Having toned arms while rocking a sleeveless top, dress or swimsuit is a popular fitness goal that many people strive to achieve, and for good reason. Dealing with “bat wings” or “bingo wings” is just plain old annoying. But rest assured, we have the best exercises that trainers swear by to lose arm fat fast.

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Unfortunately, when it comes to fat loss, it is impossible to completely reduce or target a specific area. what you

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Do is exercise to help reduce the amount of fat in certain areas, such as your arms. The following exercises will melt fat, build lean muscle, and sculpt your arms.

So get ready for your new favorite fitness routine! Read on for moves that will have you doing a double-take in the mirror to look at your tight, toned arms. Don’t miss the best arm workout to get rid of “turkey wings,” says trainer.

Victoria Brady, a personal trainer at Fyt (a service that offers personal and virtual expert-led fitness), brings you the top five workouts.

For arm circles, you’ll stand with your feet shoulder-width apart. Extend your arms straight and raise them up to shoulder height. Start making small circular movements by turning your hands forward. This counts as a rap. Perform 10-12 repetitions of forward circles, then 10-12 repetitions of backward circles. “The back-and-forth arm movement targets and tones all the muscles in the arms, from the triceps to the shoulders,” says Brady.

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Next, Brady takes us through modified push-ups that start on the plank. Your knees should be on the floor and your hands should be slightly wider than shoulder width. Keeping a straight line parallel to the floor, slowly bend at the elbows and lower your chest until it almost touches the floor. The muscles in your thigh should be tight and your back should remain straight. Hold this position, then climb back into a plank. This counts as a rap. Perform 10-12 repetitions.6254a4d1642c605c54bf1cab17d50f1e

Now get ready for the dumbbell bicep curl. Brady instructs you to hold a dumbbell in each hand. Keep your elbows close to the sides of your body and then bend your elbows to your shoulders. Make sure your elbows stay still so your arms don’t start to swing. Return your arms to the starting position and do one rep. Perform 10-12 repetitions.

One of Brady’s favorites to lose his arms quickly is the tricep kickback. This exercise holds a dumbbell in each hand. Make sure your back stays straight by bending forward slightly. Bring your elbows back up to the sky, locking them on each side of your body. When “kicking” the dumbbell to the back, your elbows should be still. You will do this by moving your lower arm back and up towards the sky. Stay in this position for a second, then return your arm to the starting position. This counts as a rap. Perform 10-12 repetitions.

Brady’s last option is front raises with dumbbells. Keep your feet shoulder width apart. Hold the dumbbells with your palms facing your body and the front of your feet. Bend the elbows slightly as you gently bring the dumbbells up to chin height. Pause for a second, then gradually return the dumbbells to the starting position. This counts as a rap. Perform 10-12 repetitions.

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Jacquie Smith, a certified integrative nutritional health coach and fitness instructor specializing in barre, yoga, and prenatal/postnatal exercises, guides you through the next three exercises.

Bench triceps push-ups are a low-impact triceps exercise that is very effective. To set up, place your hands under your shoulders and your knees under your hips. Create a slight bend in your elbows and pull your stomach in. Lower your elbows to the mat, squeeze your elbows together, and keep your hips over your knees. Then raise them back to the starting position. Do eight reps and eight and a half pulses for two rounds.

This move will take your triceps burn to the next level. Lie on your right side, bend your knees and tuck your hips. Place your right hand on your left shoulder and place your left hand on the ground in front of your right elbow. Firmly press into your left hand and stabilize your core as you lift your upper body up using only your triceps. Lower your body back down. Do eight repetitions and eight pulses above for two circuits. Repeat on your other arm.

Now get ready for the reverse thrusts. Sit with your knees bent and your feet flat on the floor. Place your hands behind your back, with your fingertips facing your glutes. Keeping your feet on the floor, lift your hips up and shift your weight back to your wrists. Bend your elbows—while keeping your hips up and your elbows back—and straighten your arms again. Do eight reps and eight pulses at the halfway point for two rounds.

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Seamus Sullivan, B.S., CSCS PN1, an online performance and nutrition coach, wraps things up with three final exercises.

Sullivan notes that triceps pull-downs are done with a cable machine and a rope handle attachment. He suggests triceps rope pulls as an effective exercise to help you target your upper arms.

To start, grasp the ropes with both hands, keeping your elbows by your ribs. Then extend your hands to your hips. When you do this, you should feel the muscles that stretch from the back of your elbow to your shoulder work a lot. Completing three to four sets of 12-15 reps at least twice a week will help you build defined upper arms.

Sullivan also suggests adding lateral dumbbell raises to your workout routine to specifically target upper arm fat. If done correctly, this exercise will result in a rounded look that you will be pleased with.

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You should feel this movement activating the deltoid shoulder muscle. “This movement begins by holding the dumbbells at the hips and keeping the hands above shoulder level with a slight bend in the elbows,” says Sullivan.

Start by doing 15 reps before resting for 10 seconds and then do another five reps. From there, Sullivan instructs, “Repeat short reps and small reps for four to five rounds to recruit more muscle fibers for that amazing rounded look.”

When it comes to putting the bicep curl machine to good use, Sullivan tells us, “[It] will benefit the muscles in front of the shoulder and between the elbow, plus part of the forearm, depending on the variation.” He also explains, “There are many bicep curl machines, so any one is a good choice.”

When it comes to performing bicep curls on a machine, make sure your elbows stay on your ribs as you curl your arms up to your shoulders. Another option is to do this exercise twice a week. Perform three to four sets of 15 repetitions to achieve the specified goals.

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A version of this story was originally published in October 2022. It has been updated to include new information and more exercises.

Alexa controls the M+B channel, which brings readers compelling fitness, health and self-care topics, Eat This, Not That! is the deputy editor of Mind + Body magazine. Read more about Alexamay earning compensation through affiliate links in this story. Learn more about our affiliate and product review process here.

Tired of doing countless leg exercises to get rid of back thigh fat? Unfortunately, it is impossible to lose fat from certain areas of your body. The only way to slim your legs is to get leaner through a balanced diet and regular exercise.

Doing lots of hamstring curls and other single-joint exercises is not likely to reduce back thigh fat. Instead, use compound movements, full-body exercises, and high-intensity interval training for overall leanness.

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Buttock fat can undermine your confidence and prevent you from wearing short dresses or skinny jeans. Maybe you hit the gym religiously and eat pretty clean, but you still don’t have the right legs. Your hamstrings or the back of your thighs are thick and covered with cellulite.

From full body workouts and weight training to HIIT, there are ways to get rid of back thigh fat. However, squatting with them is not one of them.

As the American Council on Exercise points out, spot reduction is just a myth. No matter how hard you try, you can’t just lose fat from your abs,

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