Being a mother is perhaps a heavenly joy that many of you are blessed with. Once you become a mother, you notice several changes around you and also in you. These changes are both physical and emotional! However, today we are going to talk about a concrete change. Speaking about that, we are going to concentrate on your physical changes like arm fat. Now, a lot of you might be thinking about what can be possibly done to get loose arm fat post-pregnancy. Well, this is quite a common concern that haunts you but the answer is simple: Burn those extra calories!

To help you in this journey, we have focused on both fitness and nutrition to keep you going. These are the two most pivotal areas that will help you to lose arm fat, tone down your arms, and get back into your desired shape.

Woman pulling arm skin


What is ‘Spot Reduction’? It is just a term used for many to concentrate on losing fat in a particular area of the body. Suppose you only want to lose belly fat and keep the rest of the body the way it is. Apologies for disappointing you but ‘it is not going to happen. This is mainly because spot reduction does not exist since you cannot lose fat from just one body part without impacting the rest of the body. You have to lose fat from all over your body and in the process, you can lose fat from all the desired areas with some extra workout sessions. So, spot reduction is a total ‘myth’ and it is better not to be misled by some fancy terms and concepts that are of no use.

We know that you were under the impression that ‘spot reduction’ existed but unfortunately it is not true! Thus, there is no shortcut to success or to lose your arm fat as you have to do it the hard way. Get going and join a gym, try out free-hand exercises, or yoga. Put yourself under a strict diet and see the miracle take place well in time.


Rome was not built in a day. Similarly, you must not expect your arm fat to vanish one fine morning. You really, really have to work hard. Yet you must remember not to get into rigorous exercises right after your delivery as this might lead to serious health concerns. Wait till the stitches have healed and you have consulted your doctor about starting your exercises. Once you receive the green signal you are free to start working out on your own or get in touch with a trained instructor.


  • Get healthy entirely and do not focus on losing your arm fat only. You have to make sure that your entire body is getting toned down along with your arms. When you lose weight from all over your body, you will definitely feel more body positive as well.
  • Bring changes in your lifestyle and avoid any unhealthy eating habits or addiction. Both are detrimental to you and your baby.
  • Start working out under a trained instructor making sure that the person understands your body type and gives you the required exercises.
  • Toning up your arms i.e. getting the muscles underneath your arms to form helps you to get rid of the jiggly arms that are evident when you put on weight post-pregnancy.

Exercising will not help you lose arm fat in a jiffy, but it is a very crucial practice. Therefore, practice hanging from a bar, bicep curls, triceps extension, etc. when at a gym. While at home begin with using simple household items like filled water bottles and do stretches, jogging, brisk walking, and the likes. Try out yoga postures to keep your body toned. However, do be aware of your own limits and do not exhaust yourself. Always remember that going beyond your physical limits can become a physical constraint for you.


It goes unsaid that a proper diet has to be followed if you want the expected results. In order to help you out, we have made a suitable list of the items that you must avoid or have while your exercises are in progress. If you can balance your fitness and nutrition levels then you can actually become a supermom with a great body.

i. Do not begin with a crash diet as it will be fatal if you are breastfeeding your baby. Take it easy, one step at a time.

ii. Maintain a food diary and remembering what you ate works like a miracle. So, make a note of those calorie intakes and a tentative amount of calories burnt out.

iii. Eat foods that are high in fiber and low in fat. Having a certain amount of fat is scientifically necessary for your body so do not cut it off completely.

iv. Include a lot of healthy sources of proteins like leans meats, eggs, pulses, nuts and seeds, and dairy products.

v. When you are in search of some snacks make it a healthy one. Have diced vegetables with hummus, popcorn, mixed nuts and fruits, curd, etc.

vi. Strongly avoid white flour, sweet savouries, biscuits, artificial sweeteners, sugary and caffeinated drinks, junk food, packaged food and chips, processed cheese, instant meals, cookies, and baked items.

vii. Drink enough water to flush out the toxins from your system and keep your body hydrated.

As a mother be proud of yourself and take your stretchmarks and post-pregnancy body fat as your milestones. Just do not let these depress you as you always have the opportunity to get back into a desired physical shape with guided workout sessions. Besides this, eat well, stay fit and enjoy your motherhood.

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