Toning up flabby arms is not difficult, but requires consistent workouts and a low-fat diet. Were you to lift weights and eat a high-fat diet, your sleek muscles would still be hidden under a layer of body fat. Work with low weights in the gym at least three times a week and also include a cardiovascular workout, three to four times a week. Doing resistance training will firm up flabby arms, and the cardio exercise will elevate the heart rate to boost metabolism.
Sitting Bicep Curls
Step 1
Begin with simple bicep curls. Sitting in a chair or on a flat bench, hold very light dumbbells in each hand. Hold 5 pounds in each hand if you weigh less than 120 pounds or 10 pounds if you are stronger. Sit with your feet flat and knees bent. Draw the lower abdominals in, and holding one dumbbell in each hand, lower the arms down. Keeping your abs engaged and each elbow slightly bent, lift the right hand up until your hand is near your chest and the elbow is fully flexed (bent). Lower the weight down and repeat to the left side. Do two to three sets of 10 to 12 repetitions.
Step 2
Continue by working the back of the arm, the triceps. Work antagonistic muscles in pairs: the front of the upper arm are biceps, and the back are the triceps. Hold a heavier weight, such as 8 to 12 pounds. Hold the weight in both hands and bend the elbows, keeping the chest tall and lower abs engaged. Draw the chin toward your throat and lift the weight until both arms are almost fully straight. Bend both elbows to lower the dumbbell behind you. Keeping your elbows slightly bent, extend the arms straight. Do two to three sets of 10 to 12 reps.
Step 3
Proceed to push-ups which will tone the biceps, triceps, shoulders (deltoids, front and back) and also work the chest and upper back (trapezius and lattisimus muscles). If you are newer to resistance training, do the push-ups at the wall. Stand in front of a wall with palms flat on it, shoulders-width distance apart. Stand about 2 feet away from the wall, with feet hips-width distance apart. Start with the arms fully straight with the elbows microbent. Keeping the lower abs engaged, bend the elbows and lower your chest towards the wall. Press into the hands to press away from the wall. Do two to three sets of 10 to 12 reps. If that is easy, move to a flat bench with hands on the bench. Last, work with hands directly on the floor for classic push-ups. Work within your range.
Tips and Warnings
- Following the US Dept. of Agriculture's My Food Pyramid dietary guidelines, aim to eat no more than 10 percent of your daily calories from saturated fats. Saturated fats are solid at room temperature. Instead, eat non-saturated fats: olive, canola, flax seed, hemp seed and fish oils. The National Academy of Sport Medicine (NASM) recommends doing at least 30 minutes of cardio that elevates the heart rate, three to five times a week in addition to at least two sessions of resistance training. To tone flabby arms, eating a low-fat diet, and maintaining a moderate exercise program with a resistance training component targeting the arms, will get you results in 6 to 8 weeks.
Things You'll Need
- 2 five- to ten-pound dumbells
- 1 eight- to twelve-pound dumbell
- Flat weight bench
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