Super Effective Arm Exercises to get rid of flabby arms!
08-07-2017 | Posted By: Chhavi | 3450 View(s)
Flabby or fat arms can be a huge embarrassment for anybody. No one likes saggy arms as they make your arms look bigger than they actually are. Most girls these days want to wear a slim fit or sleeveless dress for which they want toned, slim arms; whereas men want bulky muscles. Doing regular arm exercises can not only help you reduce the fat around your arms, but also give you toned arms.
Simple Arm exercises to lose fat from your arms:
1. Weight Lifting
Weight Lifting is one of the best exercises to have toned arms and reduce arm fat. It can also prove to be highly efficient in removing belly fat. To do this exercise, you need to choose an item from your home. For instance, you can select a 2.5-litre water bottle or a cold drink bottle to use as a weight. You can even use a pair of dumbbells if you have it at your home. The idea is to use something for lifting the weight which weighs around one kilo. Do not use something that is breakable or is valuable as it may fall and break.
Sit straight on a chair and hold that item with both the hands and lift it over your head. Hold the item tightly while keeping your arms straight. Now lower the weight by taking it behind your back; lower the item as much as you can. Ensure that you do not hurt yourself and give yourself pain. Now slowly move the item you are holding up above your head and move your arms slowly. It is because the slower you move your arms, the more toned and slimmer your arms will get. While you are doing this exercise, see that your upper arms are close to your head and ears. You need to perform three sets of 20 reps of this exercise.
Note: You can take a rest of about one minute after every set. You can even increase the weight or sets of exercise gradually to lose the arm fat quickly.
2. Triceps Dips
This is one of the time-tested arm exercises to get toned arms. You can easily do this exercise at home with the help of a 2 feet height chair or desk. Place the desk or the chair in a stable position. Stand in front of the chair and keep at least 3 feet distance. Turn your back and keep your hands on the desk or the chair. Your hands should be shoulder-width apart. Then, move a little forward, around 3 to 4 steps away from the chair or desk. Bend your knees to be aligned with the chair or desk height, while keeping your upper body straight. Then, you have to bend your elbows and lower your body as low as you can to the ground. Then come back to your normal position. Perform three sets of 20 repetitions every day to get slimmer arms quickly.
3. Push-Up
Push-ups help in toning your upper arms by burning the fat in that area. The best thing about this arm exercise is that you do not need dumbbells, barbells or other equipment to perform this resistance exercise. This exercise works best on your triceps and gives you the desired results.
To do this exercise, you need to lie on the floor on your stomach. Now, keep your feet together and take the push-up position. Keep your hands apart wider than the shoulder width while keeping your elbows straight. Then you need to bend your elbow and lower your body towards the ground. Bear in mind that your stomach should not touch the ground. You should perform three sets of 10 repetitions every day to give a toned look to your arms.
Note: Beginners can find it difficult to do this exercise; thus they can try knee push-ups, wherein you need not put all your pressure on your toes and hands, but you can hold your body on knees and hands.
4. Wrist Rotation
This is another useful exercise that can help you reduce arm fat and get toned arms. You need to perform this exercise on a regular basis. If done regularly, this exercise can burn the deposited fat in the arm. Also, you need half a kilogramme weight; you can take two half-litre water bottles to do this exercise.
Stand straight and hold the half-litre bottles of water in both the hands. Then you need to rotate your palms first in clockwise and then anti-clockwise while holding the water bottles. Perform this arm exercise for about 1 minute for each rotation.
5. Scissors
Scissors is one of the best arm exercises to make your arms look toned and firm. To perform this exercise, stand straight and keep your hands straight in front of you. Remember that your hands should be in front of you at shoulder height. Then, stretch your hands to the sides and bring it back to your front so that both the arms overlap each other, looking like a pair of scissors. Then go back to the initial position and repeat this exercise 20 times a day. You can do this exercise for 15 to 20 minutes.
Few essential tips to get rid of flabby arms:
1. Reduce your intake of calories per day. You should cut down on calories, and set a target of reducing 500 calories per day.
2. Drink plenty of healthy fluids. Drinking 8-10 glasses of water is one of the best ways to prevent weight gain. Also, you should cut down on carbonated drinks and alcohol.
3. Do not skip your breakfast. Eat a healthy, nutritious breakfast.
4. Do not fill your appetite all at once. Eat six smaller portions of meals every day. Eat healthy snacks instead of in taking processed foods when you feel hungry.
5. Be physically active. Doing exercise regularly can not only help you get rid of bulging arms but will also keep your overall body in shape.
The arm exercises as mentioned above are highly effective, and if practised on a daily basis, they can help you get rid of arm fat. If you find it hard to try all these exercises, you can also select any one of them, but make sure to practice it daily. Eat a balanced diet, get proper sleep and be physically active, and you will never see your arms getting flabby or your body going out of shape.‘Stay active, stay healthy.’
