Tightening your flabby arms can be accomplished with 5-lb. weights. Light resistance training will give you a noticeable improvement in just a few weeks. It is also important to eat a healthy diet and incorporate cardio exercise into your daily routine to prevent weight gain and fat forming around your arms.
Amount of Weight
The proper weight for toning your arms should be a weight that tires your muscles at 12 repetitions. If 5-lb. weights do not tire your muscles at 12 repetitions you will need to do repetitions to the point your muscles are tired. A single set of repetitions to the point of tired muscles build strength just as effectively as multiple sets of the same exercise.
Biceps
The curl and hammer curl are effective toning exercises for your biceps. The curl is performed by standing with your dumbbells on each side of your hips with thumbs pointed outward. Slowly bend your elbows as you curl your dumbbells up to your shoulders. Slowly lower back down to your starting position. Repeat until your muscles are tired. The dumbbell hammer curl is performed by holding your dumbbells by your thighs with your thumbs pointing up. Exhale as you slowly bend both elbows until the dumbbells are in front of your shoulders -- and inhale as you lower your dumbbells back down to your thighs. Repeat until your muscles are tired.
Triceps
Your triceps area is the area under your arm. This can be the most troubling spot for some people. Triceps kickbacks tone this area and are preformed by holding your dumbbell in your right hand with your left foot forward. Hold your abs in and place your left hand on your left thigh and lean forward. With your right arm close to your torso bend your elbow to 90 degrees, placing your weight at your hip. As you exhale, slowly straighten your arm by contracting your triceps. Inhale and return to your starting position. Repeat until your muscle is tired and switch to the other hand.
Arms and Shoulders
The chest press strengthens your arms and shoulders. This is performed by lying with your back on the floor, elbows out and dumbbells at chest level, aligned with your armpits. As you exhale, press your dumbbells upward directly above your chest, keeping your hands shoulder-width apart. Inhale as you lower the dumbbells back down to your starting position. Repeat until your muscles are tired.
Considerations
Regular strength training increases your lean muscle mass, reduces body fat and burns calories. With the proper weight and technique at least three days per week you should see noticeable improvements in just a few weeks. Continue your arm toning exercises and increase your weight amount over time. Cardio workouts will burn overall body fat, which will help speed up the process of tightening your flabby arms. Consult with your doctor before beginning any exercise routine and stop exercising if you feel significant pain.
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