Whittling away your waist, hips and upper arms does not have to be a challenge. Finding the right exercises that target these problems areas helps you find more success in your endeavors. Body-weighted exercises not only help to shape your muscles, but they also create a lean looking body without adding bulk.
Create a Circuit
Circuit training easily helps to reduce your arms, hips and abs because it allows you to burn a high amount of calories while building lean muscle. The more muscle you have on your body, the more efficiently you can burn calories. Circuit training is composed of six to 10 exercises that you complete one after another, without rest. Choose body-weighted exercises that focus on your targeted body parts. Choose to complete a circuit of dips, squats, lunges, planks, tricep pushups and situps. Complete 12 repetitions of each exercise and rest for two minutes. Repeat the circuit three times.
Interval Training
Interval training helps you lose inches from your arms, waist and hips because it burns more calories and fat from all over your body than traditional cardio exercise. Interval training consists of working at a high intensity for 30 seconds followed by a moderate intensity for two minutes. Choose an activity like running to perform intervals. Running activity uses your arms, abs and hips, allowing you target these muscles while cardio training. Complete intervals for 30 minutes.
Hit the Gym
Choose to hit the gym to lose inches in your arms. The American Council on Exercise suggests performing upper-body exercises like overhead triceps extensions and dumbbell hammer curls to tone the arms. Complete overhead tricep extensions by sitting on a bench and hold a dumbbell with both hands wrapped around the dumbbell handle overhead. As you inhale, bend your elbows slowly, lowering the dumbbell behind your head without moving your upper arms. Exhale and slowly press up. Complete three sets of 12 repetitions.
Perform bicep hammer curls with your dumbbells at your side. Keep your elbows in and slowly curl your dumbbells with your palms facing in. Complete three sets of 12 repetitions.
Yoga
Yoga is a body-weighted activity that can melt inches off your body and tighten your hips, arms and waist. Warrior I actively engages the hips, abs and upper arms. Begin by standing with your feet together and inhale while putting your arms up overhead. Exhale and step the left foot back into a high lunge, bending your right knee directly over your ankle. Press the back heel down and hold your pose for 30 seconds and breathe, completing another Warrior I on the left side.
Member Comments