Are you tired of those flabby arms? Do you tend to wear long sleeves to cover them up? Sagging arm skin is a part of aging, and self-acceptance is important. But if you just can't take it anymore, there are ways to help. Incorporating arm exercises into your workout can reduce your arm flab. Arm exercises work other muscles too. Remember to consult your doctor before beginning a new exercise program, especially if you have chronic health problems.
Pullover
You'll need a smallish ball weighing from 2 lbs. on up called a medicine ball and large rubber beach-type ball called a stability ball for this exercise. Lie on your back on the stability ball with your head and shoulders on its center. Bend your knees to 90 degrees, raise your hips, tighten your abs and place your feet flat on the floor. Holding the medicine ball in your hands, extend your arms straight up. Slowly lower the ball straight back until it's in line with your head. Then raise your arms back up. Repeat the exercise for a total of 12 to 15 repetitions. The pullover also works the abs, glutes, shoulders and upper back.
Dumbbell Curl
You'll need two dumbbells. The weight should provide a challenge but not be too heavy to start. Once you can do 15 repetitions easily, of this or any exercise, you should increase the weight. Stand with a dumbbell in each hand, palms facing outward in front of your hips. Position your feet shoulder-width apart. Bend your right arm to 90 degrees and bring your right hand toward your shoulder. Return to the starting position and repeat for the desired number of repetitions. Switch to your left arm and repeat. You may also lift both arms at once. The dumbbell curl works the biceps.
Pushup
No equipment is needed for the pushup. Kneel on a mat with your feet together. Position your hands shoulder-width apart on the floor and your legs straight out behind you, keeping your body in line throughout. Tighten your abdominal muscles and slowly lower your body until your chest touches the mat. Now raise your body by extending your arms fully. To target the triceps, position your arms close at your sides while lowering the body. The pushup is an all-around good exercise that also works the chest, shoulders, back, abs, glutes and legs.
Bench Dips
You'll need a bench for this exercise. Face away from the bench and sit on the edge. Grasp the edge with your hands shoulder-width apart, and extend your legs in front of you to start. With elbows close to sides, slip off the bench and lower your body slowly until your forearm and upper arm form an angle of almost 90 degrees. Use your triceps to return to the starting position. Repeat the exercise for the desired number of repetitions. Bench dips also work the chest and shoulders.
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