If you are troubled by the sight of your upper arm flab, you will need to engage your muscles in a series of exercises designed to tone them up. The good news is that the types of exercises that help reduce arm flab are simple to do and only require dumbbells or no equipment. Start by doing one set of eight repetitions, slowly building up to three sets of eight to 12 repetitions on a daily basis.
Chair Dip
Sit on the edge of a chair with your hands close enough to your hips that it looks as if you are sitting on your thumbs. Slowly walk your feet outward until your hips have completely left the edge of the chair. If you are in the correct position, your knees will be bent at a 90-degree angle and your thighs will be flat and parallel with the floor. Bend your arms and lower your body until your upper arms are parallel with the floor, being careful not to allow your backside to touch the floor. Push your body back to the starting position and repeat eight to 12 times.
Triceps Lifts
Hold a 5-lb. dumbbell tightly in each hand, with your hands at your sides and your feet shoulder-width apart. Slowly raise your left arm behind you as far as you can comfortably go. This engages your triceps muscles, which are located on the backs of your arms where you are most likely to see arm flab. Do eight to 12 repetitions with both arms.
Overhead Triceps Extension
Stand with your feet shoulder-width apart with both hands wrapped around one 5-lb. dumbbell. Raise your arms over your head. Tighten your core muscles and slowly lower both of your arms behind your head. Exhale and slowly raise your arms back over your head, without locking your elbows. Inhale and lower the dumbbell behind your head again. Repeat eight to 12 times, making sure to lower and raise the dumbbell slowly.
Bent Knee Pushups
Pushups work all areas of your arms, including your triceps, which can help you reduce arm flab. Kneel on a soft surface and bring your feet together behind you. Bend forward and place your hands flat on the floor in front of you. Shift your weight forward until your shoulders are directly over your hands. Keep your back straight and lower yourself as far as you can go, using your arms to hold your weight. Push back up and repeat eight to 12 times.
Dumbbell Curl
Stand up straight with your feet shoulder-width apart. Place your arms at your sides with a 5-lb. dumbbell in each hand. Exhale and slowly curl each dumbbell up toward your shoulder. Inhale and slowly lower the dumbbells back to the starting position. This exercise works your biceps, which are located on the front of your arms. Repeat the exercise eight to 12 times.
References
- "The Little Strength Training Book"; Erika Dillman; 2004
- "The Body Code"; Jay Cooper and Kathryn Lance; 2001
- American Council on Exercise; Arm Exercises
- American Council on Exercise; Arm Exercises
Member Comments