We've all been there. Life
gets busy. Your children are home for the summer as well as your “me” time
suddenly disappears. Or perhaps motivation has just been slacking a little
lately. Well as with other things in life the saying “If you don’t utilize it,
you lose it” holds true to tone of muscle as well.
Flabby arms exercises are caused when there’s extra fat or skin around the upper arm there isn’t adequate muscle to give your arm the toned and firm look you’re seeking. This is often solved by working out primarily the bicep and tricep. These are the muscles groups running on the top and bottom of the arms. As with any exercise routine, you’ll begin to see the best results when combining exercises of these two muscle groups with a larger fitness routine. Remember, all the muscles in the body support one another so the stronger you can be in a single muscle group can only help to magnify the force in another.
Getting rid of flabby arms will need persistence, but you can easily incorporate 10 minute focused workouts to your day to decrease the flab, and boost the fab. All you’ll need really are a couple light dumbbells which range from 5 - 15 lbs and a few minutes of your energy. Because you’re looking to tone your arms, not build muscle; with each of the below exercises you’ll wish to accomplish repititions of between 10 - 15. If you find yourself only having the ability to complete 7 - 8 reps make use of a lower weight until you gain in strength. Remember, we’re looking to slim and tone your arms, not get bulky and big.
Here are a couple of our favorite exercises to get rid of flabby arms:
Bicep Curl
Stand or sit together with your legs shoulder width apart as well as your arms fully extended at the sides; elbows touching your sides. Slowly and steadily curl the load keeping your palms facing up to the dumbbell is nearly touching your chin. Maintaining good form is paramount to this exercise. Be sure to keep the elbows steady, and at your sides. Often the tendency is to use a swinging motion which utilizes momentum to complete the movement. This really is cheating, and if you find yourself carrying this out back down to a lower weight before you can properly complete the curl motion. Do 3 teams of 10 - 15 repititions for this exercise.
Triceps Press
Lie on the bench (or the ground may even do) with a dumbbell in every hand extended upward; palms ought to be facing each other. With a steady but very slow movement bend at the elbow before the weights are next to your face. You should feel the muscle contraction at the back of your arms both while lowering and raising the weights. Do that 10 - 15 times, and for 3 sets.
Hammer Curls
Now it’s to the biceps one last time prior to the workout ends. This being active is very similar to the bicep curl, and does wonders to eliminate flabby arms. You’ll have the same posture because the bicep curl, with the only difference being hand position. This time around we’re going to curl with our palms facing one another (think of a hammer swinging motion). Towards the top of the curl hold for any count of 2 before steadily extending your arm back downward. 3 teams of 10 - 15 reps will do the secret.
Tricep Kickbacks
This exercise could be a little tricky to maintain quality form, therefore we suggest starting out with lower weights before you gain a feel for what proper form is much like. Hold a dumbbell in every hand and bend forward in the waist 90 degrees until you’re parallel using the floor. Keep your elbows planted firmly at the hips and slowly extend your arm backwards squeezing your tricep muscle. When you feel comfortable with this movement try adding an alternative by rotating your palms to manage the floor as you extend backwards. This’ll assist you to work a different part of the tricep muscle.
Flabby arms exercises are caused when there’s extra fat or skin around the upper arm there isn’t adequate muscle to give your arm the toned and firm look you’re seeking. This is often solved by working out primarily the bicep and tricep. These are the muscles groups running on the top and bottom of the arms. As with any exercise routine, you’ll begin to see the best results when combining exercises of these two muscle groups with a larger fitness routine. Remember, all the muscles in the body support one another so the stronger you can be in a single muscle group can only help to magnify the force in another.
Getting rid of flabby arms will need persistence, but you can easily incorporate 10 minute focused workouts to your day to decrease the flab, and boost the fab. All you’ll need really are a couple light dumbbells which range from 5 - 15 lbs and a few minutes of your energy. Because you’re looking to tone your arms, not build muscle; with each of the below exercises you’ll wish to accomplish repititions of between 10 - 15. If you find yourself only having the ability to complete 7 - 8 reps make use of a lower weight until you gain in strength. Remember, we’re looking to slim and tone your arms, not get bulky and big.
Here are a couple of our favorite exercises to get rid of flabby arms:
Bicep Curl
Stand or sit together with your legs shoulder width apart as well as your arms fully extended at the sides; elbows touching your sides. Slowly and steadily curl the load keeping your palms facing up to the dumbbell is nearly touching your chin. Maintaining good form is paramount to this exercise. Be sure to keep the elbows steady, and at your sides. Often the tendency is to use a swinging motion which utilizes momentum to complete the movement. This really is cheating, and if you find yourself carrying this out back down to a lower weight before you can properly complete the curl motion. Do 3 teams of 10 - 15 repititions for this exercise.
Triceps Press
Lie on the bench (or the ground may even do) with a dumbbell in every hand extended upward; palms ought to be facing each other. With a steady but very slow movement bend at the elbow before the weights are next to your face. You should feel the muscle contraction at the back of your arms both while lowering and raising the weights. Do that 10 - 15 times, and for 3 sets.
Hammer Curls
Now it’s to the biceps one last time prior to the workout ends. This being active is very similar to the bicep curl, and does wonders to eliminate flabby arms. You’ll have the same posture because the bicep curl, with the only difference being hand position. This time around we’re going to curl with our palms facing one another (think of a hammer swinging motion). Towards the top of the curl hold for any count of 2 before steadily extending your arm back downward. 3 teams of 10 - 15 reps will do the secret.
Tricep Kickbacks
This exercise could be a little tricky to maintain quality form, therefore we suggest starting out with lower weights before you gain a feel for what proper form is much like. Hold a dumbbell in every hand and bend forward in the waist 90 degrees until you’re parallel using the floor. Keep your elbows planted firmly at the hips and slowly extend your arm backwards squeezing your tricep muscle. When you feel comfortable with this movement try adding an alternative by rotating your palms to manage the floor as you extend backwards. This’ll assist you to work a different part of the tricep muscle.
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