Flab Exercises: 9 Ways To Burn Arm, Belly And Thigh Flab

As much as we like to squish, flick, complain about and pull on our flab, it's fair to say we would be better off without it.

But like any relationship, flab needs attention, love and work to make you healthy and happy, and some fitness experts say losing it is all about adjusting your lifestyle.

"It's your diet and looking at the lack of exercise." says Trevor Ryan, owner and personal trainer at Boss Fitness Studios in Ottawa. "Some types of fat are hard to get rid of because there isn't much muscle there. But compound movements like squats will help you lose it."

Flab is the visible or jiggly fat that usually hangs on a person's arms, legs and belly. Fat in these areas, especially in your abdomen, can be particularly dangerous for your health. One study found that visceral or 'toxic' fat that sits in your abdomen has access to vital blood vessels around your organs and can increase your risk of heart disease, according to Fitness Magazine.

And scientists have even pinpointed the reason why arm flab jiggles — and the one exercise that can supposedly get rid of it. Researchers at the University of Wisconsin-La Crosse attached electromagnetic electrodes to 70 women’s triceps and made them perform different types of arm exercises, according to

Turns out, the triangle push-up was the best way to get your muscles moving and burn arm flab. But Ryan says one single exercise probably isn't the best answer to burn flab. Instead, a variety of exercises in combination with a low-carb and high protein diet is the healthiest way to trim down.

Ideally, Ryan says an average person who wants to lose weight in these areas should be working out at least four to five days a week for about 30 minutes. But in order to get results, use a combination of bodyweight exercises and weight lifting — instead of running on the treadmill.

"Depending on the person, the most efficient way to burn fat is doing aerobics, weight lighting and stability ball exercises," he tells The Huffington Post Canada.

And we get it, you want variety. Here are 9 other exercises that help burn arm, leg and belly flab. But be careful, Ryan adds — if you have weak shoulders or knees, for example, avoid adding pressure to these areas:

9 Exercises To Get Rid Of Flab

Clean And Press On A Bosu Ball:

BEST FOR: Legs, core

Standing on the flat side of a Bosu ball (pictured the wrong way up here), use weights you're comfortable with and lift them over your shoulders and above your head, says Trevor Ryan, owner and personal trainer of Boss Fitness Studios in Ottawa. For stability, make sure your knees are bent.

REPS 4 to 5 sets, 10 reps each


BEST FOR: Legs, lower back, upper back

Start with your back slightly forward and your knees bent. Holding a barbell or dumbbells near your shins, come up with straight shoulders and a straight back. Remember to lift your barbell close to your body and end right below the waist.

REPS: 4 sets, 10 to 12 reps each


BEST FOR: Glutes, quads

Starting with bent knees and holding weights or a medicine ball, move your butt down into a seated position and go back up into a standing position. For this move, Ryan says it's important to use some type of weight to actually burn fat.

REPS: 4 sets, 12 to 15 reps each

Flat Bench Press On A Ball:


Balance on your back on a stability ball and bring your arms towards the centre using dumbbells. Ryan says if you're having difficulty balancing, try using a smaller weights.

REPS: 4 sets, 10 to 12 reps each

Bicep Curl On A Bosu Ball:


Standing on the flat side of a Bosu ball (or starting on the floor), lift weights towards your shoulder, keeping your back straight and shoulders away from your ears.

REPS: 4 sets, 10 to 12 reps each


BEST FOR: Upper back

Using a Smith machine with your hands in front of you, lift your body up, bringing your chin over the bar.

REPS: 3 sets, 12 reps each

Jack Knives And Push-Ups:

BEST FOR: Chest, core

Start in a push-up stance with your feet on a stability ball. Next, roll the ball towards your knees, driving your knees close to your shoulders. During this move, remember to keep your core tight. Ryan says you can also do this move with TRX (suspension training) equipment.

REPS: 3 sets, 12 reps each

Split Lunges Or Jumping Lunges:

BEST FOR: Glutes, quads

This exercise works like a regular lunge, but each leg switch comes with a jump.

REPS: 3 sets, 20 on each side

Straight Leg Deadlift:

BEST FOR: Hamstrings

This works like a regular deadlift, but this time, keep your legs straight. Ryan recommends using a barbell and keeping your focus on your heels as you lift.

REPS: Five sets, 10 to 12 reps each