Flabby arms look as bad as a dancing fatty tummy. It’s the first sign of aging, because our skin loses collagen and it’s not firm anymore. Not to mention that wearing a beautiful sleeveless dress is out of the question! You may have a perfect figure, a well-shaped body, but with flabby arms, this it will be ruined!
I have this friend who is obsessed in toning her arms and she basically lost her self-confidence. Until she started to work out her arms! What can I say, you have to feel good in your skin (shoes), and if you don’t, you can Google it for solutions, because there plenty of it!
So, in you found yourself in my friend’s shoes, you can follow the next exercises and you will get those great and perfectly toned arms!
1. Triceps Dips
Image Credits: Triceps Dips
Assume the starting position by placing your arms behind your back, gripping a bench or the rack.
From the starting position, slowly lower yourself. Keep your body upright and your elbows, tucked close to your sides.
Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
After this, push your body back up using only your triceps. Repeat.
Image Credits: Push-Ups
Assume a high-plank position, with hands slightly wider than shoulder width, arms extended (but not locked), and body straight from heels to the top of your head.
Keeping your body straight and your head in a neutral position, engage your core and squeeze your glutes. Bend your arms and retract your shoulder blades to lower yourself until your arms form 90-degree angles.
Reverse the movement, pushing yourself back to the starting position without breaking the straight line from head to heels.
3. Tricep Kickbacks
Image Credits: Tricep Kickbacks
Hold a dumbbell in each hand.
While you are standing, bend your knees slightly, keeping your back straight, and bend forward slightly. Your body should be almost parallel to the floor. Keep your head up and your arms close to your sides such that there is a 90-degree angle between your forearm and upper arm.
Keep your shoulders locked to your sides while extending your arms back. Focus on the contraction of your triceps only.
Hold for two seconds and lower your arms to the starting position. Avoid swinging your arms.
4. Tricep Extensions
Image Credits: Tricep Extensions
Stands with your feet shoulder width apart
Grasp the weight with both hands and place behind your head, aiming for between your shoulder blades
Lift your arms so they’re straight above your head, making sure your elbows don’t flare outward too much
Aim for 4 sets of 8 -12 reps
5. Bent Over Row
Image Credits: Bent Over Row
Stand with your feet shoulder-width apart and grab a barbell with your palms facing down.
Bend forward and slightly bend your knees. Keep your back straight. Your torso should be parallel to the floor, and your head pointed up.
Keep your elbows close to your body. Breathe out, and pull the bar towards your chest, just below your ribs. Exhale as you do this.
At this position, squeeze your back muscles and hold.
Lower the bar down to the starting position, just around your knees. Repeat.
6. One-Arm Side Push-Up
Image Credits: One-Arm Side Push-Up
Lie on your side with the knees slightly bent.
Place your left arm on your right shoulder.
Push your torso up with your right arm on the floor, palm facing up.
Switch sides and repeat.
7. The Windmill
Image Credits: The Windmill
Stand in an upright position with your legs shoulder width apart. Straighten both your arms.
Twist your body downwards and toe your toes with the opposing arm. For example if you twist leftwards, use your right hand to reach for your left toe. Twist to the opposing side and touch the other toe with the opposing hand. Repeat this motion for 8-12 repetitions for each side.
Note: If you are unable to touch your toes, try to reach for the maximum distance towards your toes. Also, engage in some hamstring and lower back stretches before and after exercise.
8. The Wave Goodbye
Image Credits: The Wave Goodbye
Raise your arms at shoulder level at your sides.
Start waving your palms as if you are waving goodbye to someone.
Keep your arms still, only move your palms.
Speed up the process such that you wave about 100 times in a minute.
Do three sets of 100 waves each.
The waving motion, keeping the arms still, creates a twisting motion in your arms, right from the wrists to the shoulders.
This way, you are stretching all your arm muscles, thus toning your entire arm at once.
9. The Prayer Pose
Image Credits: The Prayer Pose
You can do this stretch while sitting or standing.
Simply press the palms of your hands together in a prayer position.
Your elbows should be pointing straight out to the sides. Now, lower your hands down to about waist height and hold for about 20 seconds.
10. Arm Stretches
Image Credits: Arm Stretches
Raise your hands above your head.
Hold your right wrist with your left hand and your left wrist with your right hand, thereby interlocking your hands.
Now, with your right hand, pull your left hand towards your right such that your left elbow falls behind your head.
Release the tension and take your arms back to the center without releasing your wrists.
With your left hand, pull your right hand towards the left such that your right elbow falls behind your head.
Again, release the pull and take your hands to the center. Repeat this for at least two sets of 20 repetitions each.
Image Credits: Naturalhealthtrend