Flabby arms can leave many feeling self-conscious, particularly as excess fat in this area is usually quite visible. Genetics play a pivotal role in determining where fat deposits lie, and the ageing process, coupled with lifestyle choices, can cause fat to accumulate on the arms. However, relief is at hand with specially designed exercises that can help reduce arm fat quickly by toning and strengthening the muscles.
The Benefits of Exercising at Home
Doing exercises at home not only takes care of targeted areas like the arms but also saves time and money. Whether you’re a fitness freak or someone attempting to get in shape, exercises can be customized to suit fitness levels and personal preferences. Persistent effort to carry out tailored exercises will eventually show results in the form of enhanced muscle tones, increased metabolic rate, and attractive, sculpted arms.
1. Dips for Triceps
Tricep dips, a brilliant bodyweight exercise, focuses on the triceps, or the muscles at the back of the arms. Try it out – just place your hands apart shoulder-width on a solid surface like a chair, bend your elbows to lower your body until your arms form a 90-degree angle, then push yourself up again. Maintain this pattern fifteen times, then repeat twice, resulting in toned triceps.
2. Doing Push-ups
A perennial favorite, push-ups work multiple muscles such as the chest, shoulders, and triceps. Start in a plank position, keep your hands slightly wider than your shoulders, then lower your body by bending your elbows. Make sure to keep your back straight. After starting with 10 repetitions for three sets, increase your intensity as you build muscle strength.
3. Bicep Curls
These can be immensely beneficial to tone the biceps located at the front of the arm. Using dumbbells or even water bottles, position your feet hip-width apart and lift the weight with your palms facing forward. Follow a pattern of curling the weights toward your shoulders and lowering them back down. Remember to do 12 reps for each arm across three sets to exercise and strengthen the biceps.
4. Arm circles
A dynamic exercise regime, arm circles work on shoulder muscles and improve overall arm strength and stamina. Extend your arms out straight at shoulder height and make small circular movements with your arms. Gradually increase the circumference of the circle. Carry out this activity in both directions at least twenty times for three sets to guarantee an effective workout for your shoulder muscles.
5. Tricep kickbacks
This also is a great workout that focuses solely on the triceps and helps define the muscles at the back of the arms. All you need is a weight, lean forward at the hips maintaining a flat back. Extend your arms back until they are straight, engaging the triceps, then bring them back to the starting position. Carry out 12 repetitions for 3 sets to effectively engage and strengthen the triceps.
