The arms, stomach and thighs make up a high percentage of the body. It is these areas that are most recognizable when excess weight appears. If you looked in the mirror yesterday, and the realization struck you that it's time to shave off some pounds in these trouble spots, you can do so by following several steps that involve diet and key exercises.
Step 1
Clean up your diet and keep your portion sizes respectable: remember that calories in should be less than calories out. Eat nutrient-dense foods like fruits, vegetables, lean meats, low-fat dairy products, fish, whole grains and beans. Have a small, balanced meal every two to three hours throughout the day to keep your metabolism elevated and to prevent overeating.
Step 2
Perform triceps dips with two weight benches. Place the benches slightly farther apart than the length of your legs. Grab the edge of one bench and place your heels on the other one. Lower your butt towards the floor until your elbows are bent 90 degrees. Push yourself back up and repeat 12 to 15 times. Do three to four sets.
Step 3
Use dumbbells to do triceps kickbacks. Hold the dumbbells in your hands and bend over at the hips until your back is parallel to the ground. Lift your arms up until they are bent 90 degrees. Keep your upper arms tight against your sides and extend the dumbells straight behind you until your arms are parallel to the floor. Lower them back to the starting point. Do 12 to 15 reps and three to four sets.
Step 4
Use an incline bench to do biceps curls. Lie on the bench holding dumbbells with your arms hanging down by your sides and your palms facing in. Curl the dumbbells up and twist your little fingers in at the top of the movement. Lower the weights back down and repeat 12 to 15 times.
Step 5
Hold dumbbells in a hammer grip. Stand with your feet shoulder width apart and dumbbells in your hands with your palms facing in. Curl the dumbells up towards your chest and maintain the same grip throughout the whole movement. Lower the dumbbells back down and do 12 to 15 reps. Perform three to four sets.
Step 6
Perform plie squats while holding one dumbbell. Stand with your feet in a wide stance and your toes pointing out. Hold a dumbbell vertically and straight down in front of your body with your arms straight. Bend your knees and lower your butt downwards until your thighs are parallel to the floor. Stand back up and repeat 12 to 15 times.
Step 7
Perform step-ups with a workout bench. Stand behind the bench with dumbbells in your hands and your arms at your sides. Place your right foot on the bench, press your weight down and stand up. Bring your left knee up toward your chest, then place it back on the ground. Repeat for 12 to 15 reps and switch sides.
Step 8
Use a pull-up bar to do hanging knee raises. Grab the bar with a wide grip and allow your legs to hang straight down. Draw your knees up towards your chest, squeeze your abs and let your legs go back down. Do 15 to 20 reps and three to four sets.
Step 9
Use a stability ball to do abdominal pull-ins. Place your hands on the ground underneath your shoulders and your shins on top of the ball. Draw your knees into your chest by rolling the ball on the ground and contracting your abs. Extend your legs back out and repeat 15 to 20 times.
Step 10
Do cardiovascular exercise that targets your arms, stomach and thighs all at the same time. Use an elliptical trainer, jump rope, go for a swim, use a rowing machine or perform kick boxing. Do 45 to 60 minutes of cardio.
Step 11
Put it all together. Do your weight training exercises three times a week on alternating days; do your cardio on three other alternating days.
Tips and Warnings
- Weight training with high reps will help increase your caloric expenditure and build lean muscle. Use moderate weights.
Things You'll Need
- Two weight benches
- Dumbbells
- Pull-up bar
- Stability ball
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