Strong, toned arm muscles help you carry groceries or a child, throw a ball and shovel snow. They also keep you looking good in a halter top or muscle shirt. Flabby arms result from excess body fat and lack of muscle, which means that to fight the flab you must burn fat and build muscle. Performing free, at-home exercises can help you banish those flabby arms for good.
Cardio
Cardiovascular exercise is the key to banishing excess fat. It is not possible to specifically target your arms for weight loss, so you must engage your whole body in the effort. The best cardio activities tax your entire body, such as walking, jogging and swimming. The American College of Sports Medicine (ACSM) recommends 20 to 60 minutes of cardiovascular exercise three to five days per week at a moderate to vigorous intensity.
Push-Ups
Push-ups are an effective exercise that can be performed just about anywhere. This exercise targets the triceps muscles on the backs of your arms as well as the muscles of your chest. Support yourself face down on the ground with your arms extended and your hands placed shoulder-width apart. Your feet should be touching each other or slightly apart. Keeping your back straight and your butt down in line with your body, slowly bend your elbows and lower your chest to the floor. Push yourself back up to the starting position to complete one repetition. You can execute the push-up at an incline to make it easier or at a decline to increase the difficulty. Perform three sets of 10 to 15 repetitions on three nonconsecutive days each week.
Bicep Curl
Bicep curls specifically target the bicep muscle on the front of the arm. This exercise is traditionally performed using a barbell or dumbbells, but if you do not own any weights, you can substitute two full water bottles. Stand with your feet hip-width apart. Hold a dumbbell or water bottle in each hand with your palms facing your body. Bend your elbow and rotate your arm so your palm is facing upward. Continue to raise the weight until it reaches your shoulder. Slowly lower it back down. Repeat the movement with your other arm. Perform three sets of 10 to 15 repetitions on each arm on three nonconsecutive days each week.
Triceps Dip
The triceps dip is the perfect exercise to tone the flabby part on the back of your arm. To perform this exercise at home you can use an exercise bench or two sturdy chairs. Support your weight on your hands between two sturdy chairs placed slightly more than shoulder-width apart. Keep your legs stretched straight out in front of you with your heels resting on the floor. Bend your elbows and slowly lower yourself down until your upper arms are parallel with the floor, then push up until you reach the starting position. If you use an exercise bench, keep your back close to the bench to avoid excess stress on your shoulders. Perform three sets of 8 to 10 repetitions on three non-consecutive days each week.
References
- "ACSM's Guidelines for Exercise Testing and Prescription, Seventh Edition;" Lawrence E. Armstrong, PhD, FACSM, et al.; 2006
- "Basic Weight Training for Men and Women, Sixth Edition;" Thomas D. Fahey; 2007
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