Flabby upper arms is a problem for many people. Since cardio exercise will burn fat all over your body, do arm exercises to tone upper arms. Perform aerobic activities such as hiking, swimming or running on a treadmill four to five days a week for 20 to 60 minutes. More is better for losing fat as long as you do not exceed more than five days a week of cardio, according to "A Guide to Personal Fitness Training: Aerobic Fitness Association of America." Three days a week of resistance training is plenty.
Ball Lying Dumbbell Tricep Extensions
Step 1
Lie face up on a stability ball to do dumbbell tricep extensions. Walk your feet forward until the ball is under your neck and shoulders. Position your knees in line with your ankles. Lift your hips up so your back, hips and hamstrings are parallel to the floor.
Step 2
Hold your arms straight up to the ceiling with your palms facing each other. Hold a dumbbell in each hand with the weights perpendicular to the floor. Squeeze your abs and glutes.
Step 3
Bend your elbows and lower the weights next to your ears. Keep your elbows in line with your shoulders so it is only the lower part of your arm that moves.
Step 4
Straighten your arms again to finish one repetition.
Standing Tricep Press-down
Step 1
Stand facing a cable machine with the bar attached to the high pulley. Grab the bar with your palms facing down and your hands shoulder-width apart. Bend your elbows to 90 degrees and press your arms to your sides. Stand up straight and bend your knees slightly. Look forward.
Step 2
Press your arms straight down to bring the bar toward your legs. Do not allow your elbows to leave your sides.
Step 3
Bend your arms again up to the 90-degree starting position, but no higher. Stabilize your body by squeezing your abs so that only your arms are moving, recommends AFAA.
Ball Seated Dumbbell Curl
Step 1
Sit on a stability ball with your buttocks in the center on the ball. Bend your knees to right angles, and place your feet flat on the floor. Hold a dumbbell in each hand with your arms straight at your sides and your palms facing forward. This exercise will work the biceps muscles in the front of your arms as well as your forearms. Your triceps will be worked a little bit as stabilizer muscles.
Step 2
Bend your right elbow and raise the dumbbell to shoulder level. Lower your right arm to waist level. Keep your torso stable and do not move your head, recommends Sara Rose in her book, "Exercise Ball."
Step 3
Raise your left arm to shoulder level and then lower it to waist level. Do an equal number of reps with both arms as you alternate sides.
Tips and Warnings
- The tricep press-down exercise may also be performed with your arms straight the entire time. Start with your arms straight holding the bar at hip level and then press your arms down toward your legs. Raise your arms straight back up to hip level. Perform two to three sets of eight to 20 reps of each exercise, recommends AFAA.
Things You'll Need
- Stability ball
- Dumbbells
- Cable machine
References
- "A Guide to Personal Fitness Training: Aerobic Fitness Association of America;" Mary Yoke, MA; 2003
- "Exercise Ball;" Sara Rose; 2006
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