Flabby arms are a problem that can easily be hidden under a long sleeve shirt or jacket. It is only a matter of time, however, before you will have to wear a short sleeve shirt. With a little hard work and a watchful eye toward your food intake, your flabby arms could become toned and no longer have to be hidden under a long sleeve.
Step 1
Start with your diet. Eliminate all foods high in fat, sodium and sugar. Eat nothing but lean meats, low-fat dairy products, fish, fruits, vegetables, whole grains and beans. Eat smaller portions to keep your calories down and have snacks between meals to prevent overeating.
Step 2
Perform triceps dips. Place two chairs just over the length of your legs apart from each other with the front edges facing. Place your heels up on one chair and grab the edge of the other chair with your hands. Lower your body down until your elbows are bent 90 degrees. Push yourself back up until your arms are straight and do 12 to 15 reps.
Step 3
Use a stability ball to do triceps extensions. Lie on the ball with your shoulders and head comfortably supported, and your hips up so you are in a bench position. Hold dumbbells in your hands and press them straight above you with your palms facing in. Keep your upper arms straight and close to your ears as you lower the weights behind your head. Push them back up and do 12 to 15 reps.
Step 4
Perform triceps kickbacks. Hold dumbbells in your hands with your palms facing in. Bend over until your back is nearly parallel to the floor. Lift your arms up until your upper arms are tight against your sides. Extend your arms straight behind you until your entire arm is parallel to the floor. Lower the weights back down until your arms are bent 90 degrees and push the weights back up. Do 12 to 15 reps.
Step 5
Do barbell curls. Stand with your feet shoulder width apart. Grab the bar with a shoulder-width grip and let your arms hang straight down. Keep your upper arms tight against your sides and curl the bar up by contracting your biceps. Lower it back down and do 12 to 15 reps.
Step 6
Adjust a bench to 45 degrees and do incline curls. Lie on the bench with dumbbells in your hands and your arms hanging at your sides with your palms facing behind you. Curl the dumbbells up and twist your wrists so your palms are facing toward your body. Lower them back down and twist your wrists so your palms are facing behind you again. Do 12 to 15 reps.
Step 7
Perform hammer curls. Stand with your feet shoulder width apart and hold dumbbells at your sides with your palms facing in. Keep this grip as you curl the dumbbells up toward your chest. Lower them back down and do 12 to 15 reps.
Step 8
Do cardio that involves your arms. Examples include elliptical training, swimming, rowing, kick boxing, jumping rope, fast-paced walking with hand weights or use an arm ergometer. Perform cardio for 45 to 60 minutes.
Cardiovascular exercise will help burn calories throughout your whole body, including your arms. When you do cardio that works your upper and lower body at the same time, your arms will get more recruitment to help promote weight loss.
Tips and Warnings
- Do your arm exercises three times a week on alternating days. Perform three to four sets of each exercise and take short rest breaks to keep your heart rate elevated. Aim for 30 to 45 seconds. Do cardio three times a week on three other alternating days. Weight training will help to build muscle which is metabolically active. It will also strengthen your arms and help create definition when you burn the fat from your body.
Things You'll Need
- 2 chairs
- Dumbbells
- Stability ball
- Incline bench
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