Exercises to get rid of Flabby Arms
Toned arms that look great in sleeveless or spaghetti straps are on all of our wish lists, right? Well, if you too want to show off your arms with confidence then read on to cut off that extra flab with these easy arm exercises.
Triceps Kickbacks: Hold dumbbells in your hands and then bend 45 degrees forward at your waist. Bend your elbows so your upper arms are parallel to the floor, and then straighten your arms by pushing the dumbbells back. Continue doing so till you complete three sets of eight to 12 reps. You can start with water bottles if you don’t have dumbbells at your disposal.
Bench Dips: Dips are a very effective triceps exercise that uses your own body weight as resistance. Start on a chair with your hands gripping it on either side of your body. Make sure to keep your arms straight and your legs bent at 90 degrees. Now, lower your body by bending your elbows to 90 degrees while inhaling. Exhale as you return to the starting position. Be careful not to let your elbows flare out. Repeat eight to 15 times depending on your fitness. Avoid this exercise if you have bad wrists or shoulders.
Triangle Pushups: Position yourself for a standard pushup, just keep your hands close together so your thumbs and index fingers form a triangle on the floor. Bend your elbows along your sides, when you lower toward the floor. Start the pushups with bend knees until you’re strong enough to do them with straight legs. Work your way up to finishing three sets of eight to 12 reps.
Arm Circles: If you are short on equipment, this is an easy and effective training movement for your upper body home workout routine. Place your feet shoulder width apart and lift both arms straight out to your sides at shoulder height. Now, move your arms in a circular pattern with your palms facing down. Continue for one minute then let your arms relax for few seconds before starting again. This time draw the shape in the opposite direction for one minute.
Band Bicep Curl: Stand with feet shoulder width apart. Loop exercise band underneath both feet and extend arms straight down. Now, bend your elbow and bring your forearm up, keeping your upper arm perpendicular to the floor and your elbows tucked to your sides. Slowly relax your biceps and lower your forearms down until your arms are straight again, then repeat the motion. Up and down is one repetition.
Few Tips:
• Never ever make intense change in your diet without discussing with your doctor first. Never go on a restrictive diet, as they only mess with your metabolism and ultimately make you gain more weight, in the long run. To get and maintain a toned body change your lifestyle, rather than indulging in a fad diet or program.
• To avoid any kind of injury never lift more weight than you can handle with ease.
Increase the intake of fresh fruits and vegetables: They are rich in dietary fibers and essential vitamins and minerals, which enable you to burn more calories, and not accumulate fat.
• Track your exercise progress to maintain steady increases in exercise duration and/or intensity.
Just follow these tips and take out your favourite sleeveless dress you have kept aside due to your arm flab.
Image source: 1, 2, 3, 4, 5, 6
Also read:
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I need this :p thank you Era 🙂