Five Best Exercises for Flabby Arms For Women
Unlock Toned And Sculpted Arms: 5 Exercises For Women With Flabby Arms
You must do the thing you think you cannot do.
Eleanor Roosevelt ‧ American political figure, diplomat and activist
Springtime is close and sleeveless shirts are wardrobe staples for beating the sunshine heat, but maybe you are a little embarrassed about your flabby arms. Excess weight in the arms and back can cause the dreaded bat wing appearance and may lead to poor body image and self-esteem.
Since women have hormones that help them store fatter in their upper arms than men, they are more likely to experience unwanted flabbiness. If you want some great exercise for beating flabby arms, look no further!
#1. Switch Up Your Push-up
A study by the American Council on Exercise (ACE) showed that triangle pushups, also known as diamond pushups, are the best way to burn arm fat and build muscle.
Remember your basic form? Instead of doing regular push-ups, try placing your hands in a triangle just below your shoulders - the tips of your thumbs and index fingers should touch, while your palms rest on the floor.
TIP: Do you remember your basic shapes? Instead of doing regular pushups, try putting your hands directly under your shoulders in a triangle shape.
#2. Kick Back And… Exercise
Your triceps are the major muscle that you need to tone in order to get rid of the flabbiness, so obviously, triceps kickbacks are going to be a great exercise for you. To do them, grab a couple of weights:
Position yourself by bending forward at a 45-degree angle and putting one arm behind you. Extend your arm at the elbow, then bend it back, bringing the weight close to your body. Repeat 8-12 times and then switch to the other arm.
#3. Learn To Dip
Another great exercise for working the triceps is the triceps dip, an exercise that can be done in a variety of ways. For this exercise, you will need a sturdy chair or bench that will not slip and can support your weight.
With your hands on the edge of the chair, lower yourself from the front so that you dip towards the floor. Continue to raise and lower yourself using your arms. An alternative way of doing this exercise is the crab crawl.
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Support yourself on your hands and feet as if you were going to do the crab crawl, but let your bottom touch the floor. Use your arms to raise and lower your body, just as you would if you were using a chair.
#4. You Can Extend Yourself
This exercise calls for one weight you used in the second exercise (triceps kickback). Grasping a weight in both of your hands, raise it above your head and then lower it behind your head. Repeat 8–12 times. Working your arms like this extends your triceps, further toning your arms for that summer beach body.
#5. Lay On Your Side
An alternative to the traditional push-up, this exercise involves doing a push-up with one arm while lying on your side. Does this sound challenging? It is not.
Lie on your right side with your arms wrapped around you. Use your left arm, which should be on top, to lift your body off the floor. Your feet will remain on the floor as you do this exercise, just like in a normal push-up. Repeat with the other arm on the other side.
The Bottom Line
Tone your flabby arms, but fortunately the exercises that tone your arm muscles are easy to master. If you're looking to tone your flabby arms, aim for lower weights and higher reps.
From triangle push-ups to triceps extensions, a few simple exercises will have your arms looking great in no time. Add some of these exercises to your daily routine today!
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Women naturally tend to store fat in certain areas, including the arms. In addition, a lack of consistent arm-specific exercise can contribute to less toned arms. However, it's important to understand that targeted arm exercises can significantly improve muscle tone and reduce the appearance of flab.
To sculpt your arms, focus on a mix of cardio and targeted strength training. Effective moves include tricep dips, bicep curls and push-ups. Don't forget overhead triceps extensions and lateral raises to work all angles and muscle groups for a balanced look.
Ideally, you should incorporate arm exercises into your routine at least twice a week. This will give your muscles time to recover, while still providing a consistent stimulus. If you are doing a full-body workout, your arms will also get some attention, but focused sessions can produce faster results.
Of course. While weights and resistance bands can enhance your workout, many effective arm exercises require only your body weight. Triceps dips can be done on a sturdy chair, and push-ups can be modified to suit your fitness level. Your own body resistance can be very effective in toning your arms.
Consistency is key. While individual results may vary, committing to a regular exercise routine, including the targeted arm exercises, for at least 6-8 weeks can lead to visible improvements. Combine this with a balanced diet for optimal results.