Flabby or big arms can really put you down and ruin your image! Arm fat is disgusting, isn’t it?
It is just like stomach fat. It is a small part of your equation. If you have arm fat, then probably you have and belly fat. It is just how our bodies work. Do you have excess fat in one place? Then, you probably have it in another place too.
Big arms are hard to carry in a slim fit dress and going sleeveless is a huge embarrassment.
It is never too late to begin exercise for arms and the best calisthenics program often includes arm toning exercises. It does not just reduce the fat around the area, but it also gives you toned arms. You will start feeling confident about yourself.
Just follow these simple exercises for arms and you will be happy you did so. There is no need to become a member of a well-known gym and burn a hole in your pocket. You can perform these exercises in your house itself, using the things available. With these arm toning exercises, you can make your flabby arms – fabulous in just 2 months. But you need to be determined enough to do so.
Get in the push-up position on your toes with your hands directly under your shoulders. Your body should be as straight as possible, maintaining the neutral alignment of your head. This is your start position.
Allow your elbows to break as you lower your body toward the floor but don’t allow it to touch. Keep your body as straight as possible. Your elbows should be pointing rearward, bent about 90 degrees, at the bottom position.
Press back up through your hands to full arm extension.
Repeat for the required number of reps.
Triceps dumbbell kickback
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Slide your butt off the front of the bench with your legs extended out in front of you.
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
Position your hands shoulder-width apart on a secured bench or stable chair.
Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Bent Over Barbell Row
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder-width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
Tip: The upper arms should remain stationary and only the forearms should move. Breathe- in as you perform this step.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe- out as you perform this step.
Repeat for the recommended amount of repetitions.