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Are you tired of hiding your flabby arms?
Discover how these exercises can help you tone and tighten your arms.
Having flabby arms can be frustrating, especially when you want to wear sleeveless or summer clothing. But don’t worry, there are plenty of exercises you can do to help tone and tighten your arms. By incorporating these exercises into your workout routine, you’ll be well on your way to having beautifully sculpted arms.
1. Push-ups
One of the most effective exercises for toning your arms is the classic push-up.
Start by getting into a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Repeat this movement for 10-15 reps, focusing on engaging your arm muscles throughout the exercise. If you find push-ups challenging, you can modify the exercise by doing them on your knees.
2. Tricep Dips
Tricep dips are another fantastic exercise for targeting the back of your arms.
To perform tricep dips, sit on the edge of a sturdy chair or bench with your hands gripping the edge. Walk your feet forward until your hips are off the chair and your knees are at a 90-degree angle. Slowly lower your body by bending your elbows until your upper arms are parallel to the floor, then push back up to the starting position. Aim for 10-15 reps of this exercise, feeling the burn in your tricep muscles.
3. Bicep Curls
Don’t forget to work your bicep muscles for well-rounded arm development.
Grab a set of dumbbells or any weighted objects you have at home. Stand with your feet shoulder-width apart and hold the weights with your palms facing forward. Slowly lift the weights towards your shoulders, keeping your elbows close to your body. Lower the weights back down to the starting position and repeat for 10-15 reps. Bicep curls are a great exercise for toning your arms and increasing arm strength.
4. Arm Circles
A simple yet effective exercise for targeting the shoulders and arms are arm circles.
Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. After a minute or two, switch directions and make circles in the opposite direction. Arm circles are a great warm-up exercise and can also be incorporated into your regular arm workout routine.
5. Plank Shoulder Taps
Plank shoulder taps not only work your core but also engage your arm muscles.
Start in a high plank position with your hands directly under your shoulders. While keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Place the hand back down and repeat on the other side. Aim for 10-15 taps per side, focusing on maintaining proper plank form throughout the exercise. Plank shoulder taps are a challenging exercise that will help tone your arms and strengthen your core.
6. Resistance Band Exercises
Resistance bands are a versatile tool for targeting your arm muscles.
Wrap a resistance band around a sturdy object and hold one end in each hand. Stand with your feet shoulder-width apart and perform exercises such as bicep curls, tricep extensions, and lateral raises. The resistance from the band will help strengthen and tone your arm muscles. Incorporate resistance band exercises into your routine for an added challenge.
7. Diamond Push-ups
Add an extra challenge to your push-ups with diamond push-ups.
Start in a plank position, but this time bring your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body towards the floor, keeping your elbows close to your sides. Push back up to the starting position and repeat for 10-15 reps. Diamond push-ups target your tricep muscles, helping to eliminate flabbiness in that area.
8. Overhead Tricep Extensions
Overhead tricep extensions are a great exercise for targeting the back of your arms.
Stand with your feet shoulder-width apart and hold a dumbbell or weighted object with both hands. Raise the weight above your head, then slowly lower it behind your head, bending at the elbows. Extend your arms back up to the starting position and repeat for 10-15 reps. Overhead tricep extensions are an effective exercise for toning and strengthening your arms.
9. Boxing or Kickboxing
Engage your arm muscles while having fun with boxing or kickboxing workouts.
Join a boxing or kickboxing class or follow along with online workouts to engage your arm muscles and burn calories. Punching and kicking movements work your arms, shoulders, and core, helping to tone and tighten your arms. Not only will you be getting a great workout, but you’ll also be learning self-defense techniques.
10. Cardiovascular Exercises
Incorporate cardiovascular exercises into your routine to help burn overall body fat.
While it’s not possible to spot-reduce fat in one specific area, incorporating cardiovascular exercises into your routine can help you burn overall body fat, including flabby arms. Activities such as running, cycling, swimming, or dancing are great options for getting your heart rate up and burning calories. Combine cardiovascular exercises with targeted arm exercises for the best results.
By incorporating these exercises into your regular workout routine, you’ll be well on your way to eliminating flabby arms and achieving beautifully toned and sculpted arms. Remember to start slowly and gradually increase the intensity of your workouts as your strength improves. Consistency is key, so make sure to stay committed to your arm-toning journey. Soon enough, you’ll be proud to show off your arms in your favorite sleeveless outfits.
