Do you get self conscious about your arms?

Does it affect your choice of clothes or your life activities?

It’s ok because you’re not alone. Many women face the same issue which creates a negative body image. Luckily the solution is very simple, a few exercises and a balanced diet can get you firm and fabulous arms.

This is not something that is going to happen overnight but if you stick to this exercise routine you’ll see the fruits of your hard work.

Why are flabby arms caused

Flabby arms are caused by two main things. As we age our skin loses elasticity giving us that “flabby arm look” and the second is due to fat accumulation. Hormonal imbalances also play a role in us getting flabby arms. So if you’re ready to tone your arms and gain back your confidence then let us not waste any more time. The following exercises will have you working on your biceps and triceps, which is the best way to get rid of excess fat around your arms and build muscle.  

You should aim to do 2 sets of 8-10 reps for each exercise and give yourself a minute of rest or so between each exercise. Some exercises you might find more difficult than others and for those exercises you can lower the amount of reps. The more you do this routine the easier it will become since you will have build more muscle and your body will become more accustomed to the exercises in the case increase the amount of repetitions so that you’re always pushing yourself

1. One Arm Plank Reach

  1. Begin in a plank position, elbows placed on the ground directly under your shoulders, your feet should be a little bit wider than shoulder width, make your back is straight and engage your core do not slouch or arch your back your back should be straight
  1. Reach your right arm straight out, with the thumb pointed toward the ceiling. Return your arm to the plank position, and then reach your left arm out. This completes one rep.

2. Push Ups

If you struggle with this exercise place your knees on the ground instead of your feet this will reduce the weight on your arms

  1. Lie face-down, keep your legs together and prop your feet up on your toes. Place your hands palms-down on the floor, approximately a shoulder width apart.
  1. Raise yourself up, using just the strength in your arms, until both arms are fully extended. Your body should be in a straight line from your head to your heels. This is the start and end position for the push up.
  1. Slowly lower your body to the ground until your elbows form a 90-degree angle. Inhale as you go down.
  1. Slowly raise yourself back up into the extended arm position, exhaling as you do. You have now completed one repetition.

3. Shoulder Taps

  1. Start as if you’re going to do a push up make sure your hands are directly under your shoulders and your feet are in line with your hips. Keeping your hips as still as possible.
  1. Lift your right hand and tap it on your left shoulder, bring back your hand to the starting position and now tap your left hand to your right shoulder and bring it back the starting position this is one rep

4. Bench dips

  1. Sit up straight on the edge of the bench or chair, extending your legs in front of you and planting your feet firmly on the ground.
  1. Firmly grip the edge of the bench or chair, with your fingers facing downwards. Slowly slide your body off the bench, without moving your legs.
  1. Slowly lower your body towards the floor, keeping your back straight, until your arms form a 90-degree angle.
  1. Straighten the arms again, and push your body back to the original starting position. This is one rep

5. Commandos

If you struggle with this exercise place your knees on the ground instead of your feet this will reduce the weight on your arms

  1. Start by going into the plank position elbows placed on the ground directly under your shoulders, your feet should be a little bit wider than shoulder width, make your back is straight and engage your core do not slouch or arch your back your back should be straight
  1. Push up onto your right hand, until that arm is straight, followed by the left arm to come into a high plank position.
  1. Lower back down to your starting position on your right arm, followed by your left. Keep your spine neutral and your core tight to prevent rocking from side to side throughout. This is one rep

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