Arm-fat is hard to kill. To lose fat and tone your flabby arms, you should adjust your workout with specific exercises.
These exercises target the bicep and tricep muscles, which can be found in the front and back of your upper arm. Repeating these exercises regularly can help you get rid of the fat as well as tone and shape your arms.
Before listing the exercises, let’s understand how flabby arms happen.
What causes flabby arms?
Flabby arms can happen for two reasons:
- Loss of skin elasticity because of aging,
- Accumulation of excess fat.
Fat isn’t hard, which means it looks like a wave when you move it. That’s why you need to get rid of the excess.
In order to do this, you must first focus on your diet. Choose foods that are high in nutrients but low in calories, to make the fat melt away.
Toning exercises for your arms
After changing your diet, it’s time to start working out.
To ensure your skin regains its elasticity, you need to work it. Arm-toning exercises are made up of movements to strengthen your muscles. They usually target the upper arm, biceps, triceps, shoulders and upper back. This allows for your muscles to get in shape over time.
Having toned (or muscular) arms allows your bones to be supported, and offers you a healthier posture.
Exercise 1: Arm circles
- While standing, place your feet in line with your shoulders, with your arms extending at your sides at shoulder height.
- Keep your shoulders down and do 20 small arm circles towards the back.
- Change directions, doing 20 arm circles towards the front.
Exercise 2: Shoulder press
- While standing, place your feet in line with your shoulders and hold a weight in each hand.
- Bend your elbows to bring the hands to your shoulders, with palms in front.
- Bring the weights directly above your head. Keep your shoulders low, and bring the weights back down. Repeat 20 times.
Exercise 3: Triceps drops
- While standing, place your feet in line with your shoulders, keeping your knees slightly bent. Hold a weight in each hand with your arms straight to the sides, with palms facing backwards.
- Lift your arms to the back, approximately two feet, then bring them back to your sides. Repeat 20 times.
Exercise 4: Half-moon rotations
- While standing, place your feet in line with your hips. Keep your arms straight at your sides at shoulder height, fingers stuck together and palms facing down.
- Turn your thumbs towards the back until your palms are facing upwards.
- Turn your thumbs towards the front.
- Repeat 30 times without putting your arms down.
Exercise 5: High V
- While standing, place your feet in line with your shoulders. Hold a weight in each hand with your arms above your head in V shape, palms facing sideways.
- Slowly bend your elbows towards your hips, palms facing your body.
- Come back to the V-shape.
- Repeat 20 times.
Exercise 6: Triceps lateral lifting
- While standing, place your feet in line with your hips. Hold a weight in each hand, with your right elbow bent with your palm facing your shoulder.
- Straighten your arm at your side at shoulder height and turn it in so that your palm faces backwards.
- Lift two inches. Come back to the original stance.
- Repeat 20 times. Change arm and repeat.
Exercise 7: Aerial curl
- While standing, place your feet in line with your shoulders. Hold a weight in each hand.
- Bend your right elbow towards your hip and bend at your waist towards the left.
- Straighten your right arm to the left over your head, keeping your shoulder down.
- Repeat 25 times. Change sides and repeat.
