You can eliminate flabby arms with cardiovascular exercise coupled with toning moves. Choose a dumbbell weight that you can do at least six repetitions with, recommends former "Today" show fitness adviser Denise Austin in "Hit The Spot." Austin advises you to increase the amount of weight whenever the last two repetitions of an exercise feel easy. Aim for eight to 12 repetitions of all exercises performed holding your weights, and do three sets of each. Rest for 15 seconds between each set you perform. Follow your arm workout one to two times a week.
Step 1
Perform biceps curls. Stand with feet at least hips-width apart. Hold weights in front of your thighs with an underhand grip. Raise the weights slowly as you exhale, bending them at your elbows. Alternate arms if this exercise is difficult for you, recommends Austin. If it is easy, do the hammer curl variation in which you face palms inward instead of facing upward when you lift the weight.
Step 2
Utilize triceps kickbacks to target underarm sag, recommends Austin. Hold a dumbbell in your right hand and stand in a split stance position with your left leg forward. Put your left hand on your left thigh and lean forward. Place your right arm close to your torso in a parallel position with elbow bent to 90 degrees. Straighten your elbow to extend your arm behind you as you exhale, keeping your upper arm stable. Inhale and return to start. After completing a set, repeat on the other side.
Step 3
Extend your arms straight out to your sides to perform arm circles, advises Tracy Anderson, trainer to Madonna and Gwyneth Paltrow, in "Fitness" magazine. Keep your shoulders down and perform 20 small backward circles. Follow with 20 forward circles.
Step 4
Sculpt your shoulders and triceps with an overhead shoulder press, Anderson recommends. Hold a dumbbell in each hand and stand with feet hips-width apart. Bring your hands to your shoulders with bent elbows and palms facing forward. Keep your shoulders down as you press your weights straight overhead. Lower them to your shoulders and repeat.
Step 5
Perform at least 150 minutes of your choice of cardio work weekly, advises the Centers for Disease Control and Prevention, if you prefer moderate intensity aerobic activity such as brisk walking. Utilize 75 minutes weekly if you want to use vigorous intensity activity, such as jogging.
Tips and Warnings
- Maintain proper form to get the most out of each exercise.
- Always check with a doctor before beginning a new exercise program.
References
- "Hit the Spot;" Denise Austin; 1997
- ACE Fitness: Dumbbell Triceps Kickback
- "Fitness" magazine: Tone Your Arms in Three Moves; Beginner-Arm Circles; Tracy Anderson; 2010
- "Fitness" magazine: Tone Your Arms in Three Moves; Beginner-Shoulder Press; Tracy Anderson; 2010
- Centers for Disease Control and Prevention: Physical Activity for Everyone
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