8 Simple Exercise to Reduce Flabby Arms Fat

8 Simple Exercise to Reduce Flabby Arms Fat

Do you think twice before selecting a sleeveless dress for yourself just because your arms look incredibly fat in it ? Well now there is absolutely no need to deprive yourself of those sleek sexy dresses as today I am going to share a exercises with all of you that will definitely bring back your confidence. It will help you to tone, reduce flabby arms fat and give you the chance to show off your defined, sculpted and toned arms which is the dream of every women.

Infact not only women but men also suffer with this stubborn, flabby arms fat. You must have seen many individuals with lean body structure but with unusual fatty arms which destroy their whole look.

1. Tricep Dips:

How To Do:

• You will need a chair for this exercise.
• Put your hands on the chair, shoulder-width apart, and your buttocks in front of the chair.
• Your back should be close to the chair and your legs bent, hip-width, on the floor.
• Straighten out your arms, keeping the elbows slightly bent.
• Slowly bend your elbows and your lower body towards the floor.
• When your arms are at a 90-degree angle, press your arms, pushing yourself back up to the starting position.
  Do this 10-15 times.

2. Resistance Band Bent Over Row:

How To Do:

• Stand and put your right leg and in front of your left leg.
• Bend your right leg, keep your left leg straight and lean your upper forwards from your waist.
• Put and resistance band underneath your right foot, and grab the ends of the resistance band in both hands.
• Your arms should be extended in front of you, with a slight bend in your arms, and hands approximately and tummy level. This is your starting position.
• Open your arms sideways and upwards (like a bird!) until your elbows are higher than your back.

3. Diamond Pushups:

How To Do:

• Lay face down on the floor with your feet together and toes on the ground as though you are going to do a normal pushup.
• However, instead of placing your hands under your shoulders, place them under the center of your chest with your thumbs and index fingers forming a diamond shape.
• If you need a lower intensity version of this exercise, place your knees on the ground instead of your toes.
• Push down on your hands to raise your body.
• Keep your back and legs in a straight line throughout the process.
• Don’t lock your elbows at the top of your arm extension.
• Slowly lower yourself back down until you are an inch or two from the ground.
• Repeat as many times as you like, taking rests in between when necessary.

4. Scissors Exercise for Arms:

How To Do:

• The body movement for this exercise resembles the opening and closing of a pair of scissors.
• Stand straight and lift arms to shoulder height.
• Stretch the arms and overlap the right one over the left and get them back to the original position.
• Next, get the left over the right and so on.
• Three sets of 10 reps of this fun exercise can help achieve the most slender arms.

5. Arnold Shoulder Press:

It is a great exercise for the entire shoulder muscles. This exercise hits both the front and side heads of your deltoid muscles. This exercise essentially helps in muscle building. It is a variation of the original shoulder press and is named after the actor and politician, Arnold Schwarzenegger.

How To Do:

• Sit on an exercise bench with a back rest.
• Warm up with 2 to 3 sets right before the actual exercise.
• Hold the dumbbells in front of you above your chest with your palms facing your body.
• Your elbows should be slightly bent.
• Make sure that the dumbbells are above your head and rotate it.
• Continue lifting the dumbbells and make sure that your arms are extended above. Make sure your arms are straight.
• Pause and then lower them to the original position by rotating your palms inward. Repeat 10 to 12 times.

6. Dumbbell Bent Over Reverse Flyes:

How To Do:

• This exercise will tone your arms, shoulders and back.
• With your feet about shoulder width apart, bend forward at the waist until your torso is almost parallel with the floor.
• You can modify this exercise by not bending forward quite as far.
• With a dumbbell in each hand, your arms should be straight and pointing towards the floor.
• Slowly raise your arms (keeping them straight) away from each other and toward the ceiling.
• Stop when your arms are even with your shoulders.
• Slowly lower your arms and repeat.

7. Arm Circles:

How To Do:

• For arm circles, hold you arms out straight and circle them forward several times until you really feel it;
  then circle them backward several times.
• Start with small circles and then do larger circles to work your whole arm.

8. Tricep Extensions:

How To Do:

• lie on your back and raise your arms over your chest whilst holding your hand weights.
• Keep the elbows bent slightly and ensure they are not locked.
• Next, bend the elbows at 90 degrees so that the weights reach the floor.
• The elbows should be on either side of the head.
• Then move back into the start position, and repeat 15 times.

Original article and pictures take womens-fitness.org site