Are you self-conscious about your flabby arms? Are your arms affecting your self-esteem? If this concern of yours is affecting your clothing and activity choices, perhaps it is time to make a positive change and work on getting your arms firm and strong!
Although there is no quick or easy method that specifically targets arm fat, it is possible to significantly improve the appearance of flabby arms by combining specific arm toning and muscle building exercises, with plenty of aerobic exercises and a healthy diet.
In this post, we have listed 5 best arm exercises that will help you shed the extra arm fat and build lean muscle.
1. Do push-ups.
The push up is a pretty basic exercise and one that most people have attempted at some point in their lives. It’s an exercise that has stuck around for a reason – it works. Push-ups target the tricep muscle in your arm, although they also strengthen your pectorals, abdominals, quads and lower back, making it a great overall exercise.
To perform a basic push-up:
- Lie face-down on a solid floor, keep your legs together and prop your feet up on your toes and the balls of your feet.
- Place your hands palms-down on the floor, approximately a shoulder-width apart.
- 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.
- Slowly lower your body to the ground until your elbows form a 90-degree angle. Inhale as go down.
- Slowly raise yourself back up into the extended arm position, exhaling as you do. You have now completed one repetition.
2. Tricep Kickbacks
Tricep kickbacks require two light dumbbells. If you don’t have any at home, you can use one-liter water bottles.
- 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.
3. Do bench dips.
Bench dips are another common exercise that help develop the triceps, while also working the pectorals and major shoulder muscles. All you need to perform this exercise is an exercise bench or step, though a kitchen chair will also work just fine.
To perform a basic bench dip:
- 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.
- 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.
- Slowly lower your body towards the floor, keeping your back straight, until your arms form a 90-degree angle.
- Straighten the arms again, and push your body back to the original starting position.
4. Arm Stretches
When you interlock your hands, your triceps are engaged. Pulling the hands to the opposite sides creates a further stretch in the triceps, thereby toning them. This exercise for flabby arms is great for those who have loose fat hanging on their triceps.
- 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.
5. Bicep Curls
Bicep curls are one of the most basic weightlifting exercises, which help you to build arm strength and look good in short sleeves. Bicep curls target the two bicep muscles which control the flexing of your elbow.
To do bicep curls, you will need a set of dumbbells, that weigh between 5 and 15 pounds each.
- Hold a dumbbell in each hand and stand up straight with your feet hip-width apart.
- Let your arms hang relaxed at your side, with your palms facing forward.
- With your elbows held at your hip bones, slowly raise both weights until your forearms almost touch your chest.
- Slowly lower the weights back into the starting position, maintaining tension in your biceps.
- Make an effort to maintain good posture at all times, with your back straight and stomach pulled in.