How To Get Rid Of Flabby Arms 15 Steps With Pictures

To begin with, you should aim to perform 3-4 sets of each exercise, with 8-12 repetitions each. You can increase both the number of sets and the number of repetitions as you begin to build tone and muscle in your arms. Be aware that how you exercise will differ depending on whether you want to bulk up with added muscle or simply tone your arms without adding too much muscle mass. To simply tone up without bulking up - an option many women go for - you should use lighter weights with more repetitions. To increase muscle mass, you should aim to do fewer repetitions using increasingly heavier weights.

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. Variations: You can vary the basic push up exercise in a number of ways. If you’re just starting to build up strength in your arms, you can make the exercise slightly easier by keeping your knees on the ground throughout the exercise. You can also try a triangle push up, where your hands form a triangle with your forefingers and thumbs, directly below the breastbone.

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. You have now completed one repetition. Variations: To increase the difficulty of the bench dip, try propping your feet up on a second exercise bench or chair.

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. Variations: If you are performing this exercise at your local gym, look for an arm-curl machine which will target the exact same muscles as the dumbbells. [3] X Research source If you’re doing the exercises at home for the first time, you can also use a standard 15 oz can of beans or peas to perform this exercise.

Grasp the overhead bar with your palms facing forward and your hands a little wider than your shoulders. Let your body hang. Pull your body up towards the bar, until your chin is slightly above it. Hold for one to two seconds, if you can. Lower yourself down again but avoid extending your arms completely as this will keep your muscles engaged. You have now completed one repetition. Variations: Pull-ups are quite a complex exercise, but with practice they can be successfully completed regardless of age or gender. To help you get started, you can use an assisted band which is attached to the overhead bar. You then slip your foot into the bottom of the band, which helps by taking some of your body weight.

Place the barbell on the bench rack and add your chosen weights. The weight should be challenging, but light enough that you can do about 8 repetitions without resting. For beginners, the bar itself (with no additional weight) may be challenging enough. [5] X Research source Lie down flat on the exercise bench in a natural position, with your feet on the floor and your shoulders touching the bench. Reach up and grasp the bar with an overhand grip, with your hands spaced about a shoulder-width apart. Some body-builders prefer a wider grip, but keeping your hands a shoulder-width apart places more emphasis on the triceps. Engage your abdominal muscles and slowly lift the bar off the rack. Position the bar directly above the middle of your chest and extend your arms. Slowly lower the bar down to your chest, bending your elbows out to the sides. Inhale as you lower the bar. Press the bar back up to the starting position, while exhaling. You have now completed one repetition. Note: With this exercise, it may be necessary to have another person present to act as a “spotter”, particularly if you are working with very heavy weights. The spotter will help you lift the weight into position, return it to the rack afterwards and generally keep on eye on things to ensure you don’t drop a heavy bar on yourself.

Lie down on your side on the floor and prop yourself up with either your hand or elbow. The elbow is an easier option for beginners. Stack your feet one on top of the other and lift your hips off the floor so that your body forms a diagonal line. With your free hand, grab a dumbbell and extend your arm straight up, keeping it in line with your shoulder. Slowly lower the dumbbell in front of you, until your arm is perpendicular to your body. Slowly raise the dumbbell back up, forming a “T” shape with your arm and the dumbbell. You have now completed one repetition. Variations: Instead of stopping when the dumbbell is perpendicular with your body, you can keep going, rotating your body and twisting the dumbbell underneath, before returning to the starting position.

Start from a seated or standing position with a dumbbell in each hand and your back straight. Lift the weights so they are at shoulder-level. Your elbows should be lower than your wrists and your palms facing away from your body. Slowly straighten your arms, lifting the dumbbells above your head. Try not to lock your elbows. Hold the dumbbells above your head for a second or two, then slowly lower them back to the starting position. You have now completed one repetition. Variations: You can also perform this exercise using a barbell or on a weight machine specifically designed for shoulder presses. This exercise is also easily combined with the bicep curl and triceps French press.

Stand straight. Your legs should be hip-width apart with your knees slightly bent. Bend your arms 90-degrees at the elbow, and hold them up in front of your face. Punch your right arm forward until your arm is straight. Your palm should face the floor. Bend the right arm back to starting position, and repeat with the left arm. Variations: Hold a dumbbell in either hand, or use a punching bag.

Stand with your feet about a shoulder-width apart and extend your arms straight out to the sides, so they’re in line with your shoulders. Begin rotating your arms forward in small, circular motions, without moving your wrists or elbows. After about 20 circles, change direction and begin rotating your arms backwards. Variations: To increase the intensity of the arm circles, you can rotate your arms faster or use hand weights that are light enough to allow you to do 8-10 rotations.

Understand that it is not enough to just do arm toning and muscle building exercises. Yes, you will improve muscle tone, but if the muscle is covered in a layer of fat the outward appearance of your arms will not change all that much. Once you shed the extra layer of fat, however, the fabulously firm muscles underneath will be revealed. [10] X Research source Equally, it is not enough to just lose weight either. As mentioned above, there is no way to specifically target arm fat, so it may be a while before a healthy diet and aerobic exercise noticeably impacts the size of your arms. Even if your arms do become thinner, they can still look flabby if you have no muscle tone beneath the fat. This is why balancing specific arm toning exercises with overall weight loss is the key to getting rid of flabby arms. It’s all about balance.

Check your BMI. To get a quick handle on your health as it pertains to weight, you can perform a body mass index (BMI) test. Taking the test at the site provided will return a number that depicts your level of body fat. In general, a BMI score between 19 and 26 is healthy. A BMI score above 26 signifies the need to lose weight, and a BMI score over 30 indicates more serious obesity. Decide whether or not to talk to a doctor. If your BMI index number is above 30, you may want to consider talking to a doctor about how to proceed. If you are healthy and simply carry fat in your arms, simple dietary changes and exercise will likely do the trick.

Avoid fatty or greasy foods. Ingesting fatty or greasy foods like fried food, cheese, and hamburgers is just asking to gain weight. It may not be necessary to significantly reduce your portion sizes to lose weight. Instead try to switch to lean meats like chicken or turkey, and eat lots of fruit and vegetables. That said, if you have a healthy diet already, decreasing your portions may help. Always eat breakfast. Research shows that people who eat breakfast - especially filling, protein-rich breakfasts - lose more weight and find it easier to keep it off. [11] X Research source Drink plenty of water. Drinking at least 8 glasses of water each day will support metabolism, help you feel less hungry, and burn fat. Avoid sports nutrition bars. These products may give you energy, but they often include fattening ingredients.

You can do as many muscle building and toning exercises for your arms as you like, but unless you burn off the fat covering your muscles, your arms will continue to look flabby. Running, swimming, dancing or even walking are all effective forms of aerobic exercise, and will burn fat from all over your body, including your arms. Healthy adults should aim to do 150 minutes of moderate aerobic exercise a week, or 75 minutes of intense exercise. [12] X Research source

Lean proteins, high-fiber carbs, and a wide variety of vegetables are the best bet. Try to stick to three good meals each day, with limited snacking. Keep exercising. One great way to ensure continued health is by committing to an established routine. Get yourself a gym membership or set aside some time a few days each week to get your exercises done. If you keep up with your diet and exercise, you will remain healthy, and will most likely see additional benefits such as loss of other body fat, higher energy levels, and improvements in mood.