Arm fat is tough to get rid of. To lose arm fat and tone them, you must do exercises for flabby arms. These exercises target the bicep and tricep muscles present at the front and back of your arms respectively. Doing these exercises regularly can help whittle away the excess flab effectively and give you shapely, toned arms. Flabby arms are caused due to two primary reasons. One, our skin tends to lose its elasticity as we age and two, due to excess fat accumulation. Hormonal imbalance may also cause flabby arms.
what causes flabby arms in the first place ?
- Old age, excess fat accumulation, and hormonal imbalance can cause flabby arms.
- The best way to get rid of flabby arms is to do exercises that target your biceps and triceps.
- Tricep dips, push-ups, and arm stretches are some good exercises for reducing arm fat.
Exercises For Flabby Arms
- Assume the starting position by placing your arms behind your back, gripping a bench or the rack.
- From the starting position, slowly lower yourself. Keep your body upright and your elbows, tucked close to your sides.
- Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
- After this, push your body back up using only your triceps. Repeat.
- Place your hands with the palms facing downward on the floor, shoulder-width apart, with a slight bend in your arms. Keep your feet together. Support your weight on your hands and toes.
- Lower yourself until your chest is almost touching the floor. Inhale as you do this.
- Exhale and push your body up back to the first position.
- Steady yourself at the top and repeat.
3. Tricep Kickbacks
- Hold a dumbbell in each hand.
- While you are standing, bend your knees slightly, keeping your back straight, and bend forward slightly. Your body should be almost parallel to the floor. Keep your head up and your arms close to your sides such that there is a 90-degree angle between your forearm and upper arm.
- Keep your shoulders locked to your sides while extending your arms back. Focus on the contraction of your triceps only.
- Hold for two seconds and lower your arms to the starting position. Avoid swinging your arms Repeat.
4. Tricep Extensions
- Stand with your feet shoulder-width apart.
- Hold a dumbbell with both hands, with the thumbs wrapped around it for better grip. The dumbbell should be held behind your head, and your palms must face the ceiling.
- Your upper arms should be close to your head. The elbows should be close to your eyes and perpendicular to the floor.
- Lower your upper arms until the weight is touching the upper part of your back. Don’t move your elbows. Keep them locked close to your ears.
- Use your triceps to raise the dumbbell up with your arms fully extended over your head. Exhale as you do this.
5. Bent Over Row
- Stand with your feet shoulder-width apart and grab a barbell with your palms facing down.
- Bend forward and slightly bend your knees. Keep your back straight. Your torso should be parallel to the floor, and your head pointed up.
- Keep your elbows close to your body. Breathe out, and pull the bar towards your chest, just below your ribs. Exhale as you do this.
- At this position, squeeze your back muscles and hold.
- Lower the bar down to the starting position, just around your knees. Repeat.