Women tend to accumulate excess fat in their abdomens and the backs of their upper arms. You may have a difficult time toning and tightening these problem areas if you don't know which exercises will reshape your body. Consistently perform key strength training exercises while incorporating a regular aerobic workout to get rid of upper arm and belly fat.
Side Plank
Lie on the floor or on an exercise mat on your right side with your hips stacked on top of one another. Place your legs together with your left leg resting on top of your right leg. Prop up your upper body on your right elbow, keeping your right hip and right knee on the floor or mat. Keeping your legs straight, lift your hips and knees off the ground until your body forms a straight line from your head to your feet. Keeping your abdominal muscles tight, hold this position for three counts before resuming your original position. Perform three sets of 10 repetitions on each side.
Hanging Crunches
In a Roman chair, hold your body up by resting your arms on the armrests with your feet and legs suspended below you. Keeping your abdominal muscles tight, slowly raise your legs by bending at the waist. Stop when your legs parallel the floor, hold this position for one count and slowly lower your legs to your original position. Keep your legs straight and together throughout the exercise. Perform three sets of 15 repetitions.
Triceps Kickbacks
Stand with your feet shoulder-width apart with a dumbbell in each hand. Slowly bend at the waist while keeping your back straight and looking forward. Bend your arms at the elbows so your elbows point behind you and your arms form a 90-degree angle. Slowly push the dumbbells back until your arms are almost completely straight. Return to the original position. Perform three sets of 10 repetitions.
Dumbbell Extensions
Lie on your back on a flat weight bench. Grasp a dumbbell in each hand. Bend your elbows and slowly bring the dumbbells to the sides of your head. Slowly raise the dumbbells by straightening your arms until they're perpendicular to the floor. Slowly return the weights to the original position. Perform three sets of 10 repetitions. Decline the weight bench slightly for a more advanced version of this exercise.
Aerobic Exercise
While strength training exercises tone your muscles, you won't lose excess fat without a consistent aerobic exercise routine. Aerobic exercise burns excess fat and calories during your workouts; it also boosts your metabolism so you burn more calories when you aren't exercising. Examples of aerobic exercise include fast-paced walking, jogging, running, swimming, bicycling, jumping rope and hiking. Perform at least 30 minutes of aerobic exercise most days of the week for the best results.
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