On our body, one of the areas which are predisposed to accumulate fat, we can say that are our arms. When extending around someone’s shoulder, you can notice the arm flab hanging from your upper arms or in case when you hold your hands on your waist. Flabby arms in many women come with armpit fat, something that’s not so appealing when wearing strapless garment.
In cases like this, our confidence might be lowed and also we can end up wearing only long-sleeved shirts. Namely, one of the main problems and your biggest wishes it will be to get rid of arm fat.
So I hope so that with this article we will help you to resolve your problem with arm fat by showing you some exercise routines, that will tone your arm muscles and also it will help you to eliminate the unwanted arm fat. In addition, you will also need to receive proper nutrients.
Simple Arm Rotating
This exercise is a great warm-up to any routine aiming to reduce arm fat.
This exercise starts in a standing position. First you need to place your feet slightly apart. Then, extend your arms to both sides, so that they are parallel to the ground. Make your hands in fists, and in fast clockwise motions, start rotating your arms.
It is recommendable to rotate 20 times. Then release your hands in the initial position. Relax for about 15 second, and then do the same process again. This exercise you should repeat it 10 – 15 times. If you want to reach the best results you should repeat this exercise at least two times a day.
This exercise will help you to strengthen and tone your arms.
All you need is to stand up and place your feet apart. Than extend your arms in front of your body in “V” shape and let them cross each other in “X” shape. This process you can repeat it 20 times. After that you can relax your arms by your side for 10-15 seconds. It is recommendable to do this exercise 10-20 times, at least twice a day.
This exercise is great, because you can push the elbows back and stretches the arms out. This exercise it can be as part of your routine, or as a standalone exercise.
The beginning position is standing with your feet placed slightly apart. Extend both arms to each side and make fists. As you roll the elbows in, your fists should be at the same height as your armpits. Then, push the elbows back so that your fists are facing the front. Quickly, unfold the elbows and extend both arms to the sides once again. Do these movements quickly 20 times, and then relax with your arms down for about 15 seconds. It is recommendable do repeat this exercise twice a day, 10-15 times.
This exercise it will help you to tone your biceps and triceps by flexing them all the way out.
You can start in a standing position, and place your legs, thighs, and feet slightly apart. Extend your arms to both sides with your palms turned forward. Plunge your arms down in one sweeping motion, and turn the palms backward. Bring the arms back up with your palms faced upward and elbows slightly bent toward the ground. Quickly repeat these movements 20 times. Relax with your arms down for about 10-15 seconds. You can do this 8-10 times, twice a day. If you want to achieve better results you can hold a can of tomatoes or a water bottle in each hand while doing the exercise.
With this exercise that will help you to ton your flabby arms, if you are the beginner, you should do breaks, to rest your body enough.
Stand upward and place your legs and feet slightly apart. Slowly bend you knees as if you’re about to sit on a chair, with your buttocks pushed backward. Raise your arms upward diagonally in front of you, and then quickly put your arms by your waist with elbows folded at each side of your body. Quickly do these movements 20 times. The exercise resembles pushing and pulling something placed diagonally at the top of your head. Rest your arms while standing straight for about 20 seconds, and then repeat 5-10 times. You should repeat this exercise, twice a day.
While standing, stretch your arms upward right above your head. Then, bring your palms together while folding the arms behind your head, and as you’ll push the palms down your arms will flex. Move your arms up with your palms still together and at the same height with the middle of your head. Quickly do these movements 20 times, and then bring your arms in a relaxing position and stay there for around 15 seconds. It is recommendable to do this exercise twice a day at least 10-15 times.
This exercise is great for toning the arms, and for optimal result you should combine it with some aerobic exercise like jogging, brisk walking, swimming, and running. Push-ups are great for arm flab caused by loose skin, since they tone the triceps and tighten the skin. They are not so effective at burning fat, and if you like to slim and tone your arms with this exercise, you should combine it with aerobic exercises.
The starting position is similar to ‘Child’s Pose’. Sit on the ground and fold your legs inward from the knees. Let your buttock rest on top of your lower leg muscles. Put your hands on the floor, with your fingers faced forward. Just like in ‘Downward Facing Dog’, rise up on your knees but set your eyes forward. Raise your knees from the floor carefully, so that your arms are straight. Lower your body by bending your elbows until your upper body is 2-3 inches from the ground, and then push yourself back up. Do these movements 25 times, two times a day (or once if you’re a beginner). As you get stronger, increase the number of your daily push-ups.
If you want to achieve the optimal results, you should do wall push-ups in combination with some aerobic exercise.
Firstly you need to face a wall at least at the distance of the length of your arm, and then place your legs slightly apart. Extend your arms forward so that your palms are touching the wall. If you want to stimulate your triceps more, place your palms at a shorter distance. Bend your body forward to go diagonal as your elbows fold at the bottom, and your heels rise so that you stand only on your tiptoes. Then, push your body back from the wall, extending your arms and standing back on your whole feet. This exercise you can do it 20 times, twice a day, with rest between for 10- 15 seconds.
9 .Arm Kickback
An excellent exercise for strengthening your arms for further exercise, and toning your triceps.
Kneel on the ground and place your hands by your sides. Place the sole of your right foot flat on the floor by raising your right knee. In this position, with your left knee on the floor, lean your upper body slightly forward, and lift your right arm behind you back at a 90 degree angle. Extend your right arm backward to a position that is comfortable for you. Fold the right elbow back to place your hand at your side and then stretch it back again. Repeat these movements 15-20 times, and do this exercise 5-10 times with each leg. Do this twice a day.
10 .Chair Dip
This exercise it will help you to target your triceps and also tones the loose or sagging skin in the upper arms.
Firstly you need to sit on the edge of a chair supported against a wall, and grip the edges of the chair’s sides with your hands. Tighten your grip on the chair with your heels apart from each other and pressing firmly on the floor. Then, lift your buttock in the air while you bring yourself forward. Lower your body toward the floor and then raise it back up with your hands holding the chair. It is recommendable to do these exercise 20 times, and then rest on the chair for 30-60 minutes. Does this exercise 5-10 times, twice a day? If you are beginner, our advice is, while doing the exercise, if you want to achieve better balance, your knees should remain close to your chest.