5 Simple Exercises To Tone Up Those Flabby Arms

Flabby Arms

Flabby arms are one of the problem areas that many women face. While flabby arms may result from excess weight, they can also just occur naturally over time due to age. As the skin sags, arms tend to look flabbier, especially in the bicep and triceps area. The good news is there is something you can do about it. Toning your muscles is a great way to keep your arms from looking flabby.

Flabby Arms

Many women may shy away from arm toning exercises for fear they will become overly muscular. But, the good news is strengthening your arm muscles will help keep arms toned, not bulky and masculine looking. That’s because women are not designed to build big, bulky muscles like men.

Here are some great exercises for toning up your arms that you can easily add into your current workout.

1. The Classic Push-up

Push Ups! Yes, you heard us right. And while it’s one of the longest standing and most basic exercises, by doing the right variation and the right number of reps, your arms will transform before your very eyes.

3 sets of 12 resting no more than 60 seconds

Start

  • Lie facedown on the floor with your hands slightly wider than shoulder width.
  • Your palms should be flat on the floor and your elbows out to your sides.
  • Your body should be straight with just your palms and toes touching the floor.

Move

  • Raise your body up by pushing your palms into the floor to fully extend your arms without locking out the elbows at the top
  • Reverse the movement to return your body toward the floor.

2. Tricep Dip

2 sets of 12 resting no more than 60 seconds

Start

  • Place your hands on the side of a flat bench (or chair) so that your body is perpendicular to the bench when you place your feet out in front of you.
  • Only your heels should be on the floor and your legs should be straight.
  • Your arms should be fully extended with just your palms on the bench.

MOVE

  • Bend your elbows to lower your body down until your elbows reach 90 degrees.
  • Extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.

Note. To make this exercise more difficult, place your heels up on a bench that is parallel to the other bench. Have a partner load weight plates on your lap to make it even more difficult.


3. Tricep Extension

 

3 sets of 12 resting no more than 60 seconds

Start

  • Sit on a bench (or chair) and lift a dumbbell overhead with your right hand.
  • Hold it straight overhead with an overhand grip (palm facing forward).

Move

  • Keeping your upper arm right beside your head, lower the dumbbell behind your head and toward your left shoulder until your elbow forms a 90 degree angle, then lift it back to full arm extension.
  • Repeat with other arm.

 

4. Stretched plank

 

2 sets of 8 (one rep = each time you lift one arm and leg).
 Start
  • Get down on all fours with your hands at shoulder width apart. Then, stretch your legs out in back of you with your toes tucked (push-up position).

Move

  • Keeping your back straight, extend your right arm in front of you while simultaneously lifting up your left leg (keeping it straight).
  • Slowly come back to the starting position and repeat with the left arm and right leg.

5. Close Grip Push-up on Bench

 

3 sets of 12 – resting no more than 60 seconds

Tip: Beginners can start out with their knees on the floor.

Start

  • Place your hands on the edge of a bench so that your thumbs and index fingers form a diamond shape.
  • Extend your legs straight behind you, toes touching the ground

Move

  • Keeping your upper body straight, bend your arms to bring your chest close to the bench.
  • Extend your arms to return to the starting position.

Training Tips To Remember

 

Before jumping into your arm workout, make sure you’re familiar with the following training tips:

  • Train your arm muscles two or three times per week and allow a days rest in between.
  • When training your arm muscles make sure you don’t swing your torso forwards and backwards, as this can create strain on the lower back. Prevent this by switching on your abs during the workout.
  • Lift the weights slowly and controlled and never snap-lock your elbows.
  • Include snacks that are a good source of protein in your diet to assist in maintaining muscle and strength. Try snacks like a tub of low-fat yogurt, a bowl of Special K with skim milk or a small handful of raw unsalted nuts.
  • When participating in toning exercises, it’s important to ensure that you’re getting enough carbohydrates in your diet, as carbohydrates are essential to fuel working muscles. Carbohydrate rich foods include breads, breakfast cereals, pasta, rice and fruit.

Training tips via: Health & Wellbeing

 

5 Comments

  • health freak

    Reply Reply

    These exercises are great suggestions. The diet advice, however is counterproductive, and for many (diabetic or pre-diabetic, which in our society is a large percentage of the population), even dangerous. Unless you are doing very high intensity exercises (like true sprinting), avoiding simple carbohydrates, like breads and cereals, is much healthier than adding them to your diet. Including lots of fruit is healthy for everyone, as they are complex and packed full of balanced natural nutrients and antioxidants.

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