Flabby arms are as unsightly as a swollen belly. They make you look less fit and, in addition, sleeveless clothes show this peculiarity more! In fact, flabby arms can be confusing even if you have a perfect figure.
It can affect your self-confidence and create a negative body image.
So how do you get rid of flabby arms? And above all, what causes them? Read on to find out!
Exercises for flabby arms
1. Triceps curl
If you are exercising at home, place your arms on a chair or bench and elevate your feet by placing a stool under them.
- Take the starting position by placing your arms behind your back, holding onto a bench.
- From the starting position, slowly lower yourself down. Keep your body straight and your elbows close to your sides.
- Concentrate on lowering your body with only the triceps. Make sure your elbows are at a 90 degree angle.
- Then pull your body up using only your triceps. Repeat the exercise.
Push-ups are primarily chest exercises, but they also work the triceps as a secondary muscle. These are the most common strength training exercises.
- Place your hands, palms facing down, on the floor, shoulder-width apart, slightly bending your arms. Keep your feet together. Support your weight on your hands and toes.
- Lower yourself down until your chest almost touches the floor. Inhale as you do this.
- Exhale and bring your body up to the first position.
- Hold your position and repeat.
3. Triceps Kickbacks
Triceps kickbacks require two light dumbbells. If you don’t have one at home, you can use liter water bottles.
- Hold a dumbbell in each hand.
- While standing, bend your knees slightly, keeping your back straight, and lean forward slightly. Your body should be almost parallel to the ground. Keep your head up and your arms close to your sides so that you form a 90-degree angle between your forearm and your upper arm.
- Keep your shoulders in the same position at the sides while extending your arms backwards. Concentrate only on the contraction of your triceps.
- Hold the position for two seconds and lower your arms to the starting position. Avoid swinging your arms.
- Repeat the exercise.
4. Tricep extensions
Triceps extension is an amazing exercise for the triceps and helps to make the triceps stronger and more toned.
- Stand with your feet shoulder-width apart.
- Hold a dumbbell with both hands, with your thumbs wrapped around for a better grip. The dumbbell should be held behind your head, and your palms should be facing the ceiling.
- The upper part of your arms should be close to your head. Elbows should be close to your eyes and perpendicular to the floor.
- Lower your arms until the weight touches your upper back. Don’t move your elbows. Keep them close to your ears.
- Use your triceps to lift the dumbbell with your arms fully extended above your head. Exhale as you do this.
5. Upside down rower
To perform an upside-down bend, you need a bar. You can also use a set of dumbbells as an alternative.
- Stand with your feet shoulder-width apart, and grab a barbell with your palms facing down.
- Lean forward and bend your knees slightly. Keep your back straight. Your torso should be parallel to the floor and your head should be pointed up.
- Keep your elbows close to the body. Exhale and pull the bar towards your chest, just below your ribs. Exhale as you do this.
- In this position, squeeze your back muscles and hold on.
- Lower the bar back to the starting position, just around your knees. Repeat the exercise.
6. Side push-ups with one arm
The one-arm push-up is a useful exercise for targeting the triceps and getting rid of flabby arms.
- Lie on your side with your knees slightly bent.
- Place your left arm on your right shoulder.
- Push your torso upward with your right arm on the floor.
- Switch sides and repeat.
7. The windmill
The arm and shoulder rotation works your arms deeply and strengthens the muscles of the arms, shoulders and neck. The biceps and triceps are the target secondary muscles.
- Raise your arms in front of you to shoulder level, parallel to the floor.
- Now lift your arms upward and rotate them back, down and forward again in a 360 degree motion like the blades of a windmill.
- Repeat this movement 20 times forward and 20 times backward.
8. The farewell wave
The arm shaking motion allows you to tone your arms from wrists to shoulders. This means that you are stretching all the muscles in your arms and strengthening them.
Raise your arms to shoulder level, out to the sides.
Start waving your palms as if waving someone goodbye.
Don’t move your upper arms. Move only your palms.
Speed up the process so that you do about 100 signs in a minute. Do three sets of 100 characters each.
9. The pose of prayer
When you put your hands together, your triceps are called upon. As you move your hands up and down, your biceps are worked. So you work your triceps and biceps together and tone your arms with each repetition.
Join your hands in a pose of prayer above your head.
Bring your palms together towards the front of your chest.
Raise your folded hands again.
Repeat this exercise for 30 repetitions.
10. Arm stretches
When you cross your hands, your triceps are called upon. Pulling the hands to opposite sides creates an extra stretch of the triceps, which tones them up. This flabby arm exercise is ideal for those with fat hanging down 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, so that your hands are intertwined.
Now, with your right hand, pull your left hand to your right so that your left elbow falls behind your head.
Release the tension and bring your arms back to the center without releasing your wrists.
With your left hand, pull your right hand to the left so that your right elbow falls behind your head.
Again, release the tension and bring your hands back to the center. Repeat this for at least two sets of 20 repetitions each.
These 10 exercises are all you need to tone your flabby, loose arms. What are you waiting for to do it? Get started today!