When it comes to inner arm flab exercises, you'll want to focus on working the triceps, the muscle located in the upper arm region. With the right resistance training regimen, you'll be on your way to more toned and stronger arms.
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Muscles in the Upper Arm
Inner arm toning exercises help get rid of arm flab, also referred to as "bat wings." Two muscles you can work to tighten up the arms are the biceps and triceps.
According to the U.S. Department of Veterans Affairs, the biceps flex the elbow, supinate the forearm and lift the upper arm forward, while the triceps help extend the elbow. They also assist in bringing the upper arm down from an overhead position.
In order to reduce excess weight, you should use a combination of diet and exercise, according to GirlsHealth.gov, a website that's owned and maintained by the Office on Women's Health. Cutting back on fats, avoiding sugary drinks and limiting fast food can help. There are also plenty of exercises that can be done with or without equipment to work off body fat, while toning the inner arms.
Read more: 8 Exercises to Get Rid of Arm Jiggle
Inner Arm Workouts
The American Council on Exercise (ACE) and the United Kingdom's National Health Service (NHS) both recommend inner arm workouts you can do within 10 minutes. The goal is to complete 10 repetitions of each type of exercise with a 30-second break between rounds.
Move 1: Wide Push-Ups and Triangle Push-Ups
- Get into plank position.
- For wide push-ups, position your hands wider than your shoulders.
- For triangle push-ups, place your hands below your face with your thumbs and index fingers forming a triangle.
- Lower your body to the ground, bending at the elbows and keeping your core stiff.
- Lift up, straightening your arms.
Move 2: Tricep Dips
- Sit on a bench, hands close to your sides.
- Scoot your hips off the bench, keeping your wrists under your shoulders.
- Slowly lower your body.
- Lift up, squeezing your triceps.
Move 3: Lateral Boxes
- Hold a dumbbell in each hand, palms down.
- Raise your arms to the side.
- Move your hands toward each other to meet in the middle in front of your body.
Move 4: Triceps Swing Backs
- Hinge at the hips.
- Holding a weight in each hand, raise your arms back behind your back.
- Lower your arms back down.
The NHS suggests doing push-ups, followed by:
Move 5: Close-Grip Wall Push-Ups
- Stand at arm's length from a wall.
- Place your hands on the wall, shoulder-width apart.
- Allow your heels to rise as you lean against the wall.
- Bend at the elbows, performing a standing push-up.
Move 6: Tricep Kickbacks
- Kneel on one leg and lean forward slightly.
- Reach the opposite arm behind you as far as you can.
- Return to starting position.
The Emergency Service Organisations Healthwatch of Australia recommends doing 12 to 15 repetitions and two sets of overhead presses as part of your arm workout.
Move 7: Overhead Presses
- Lie on a bench with your feet planted on the floor.
- Hold a light weight in each hand and lift above your head with your elbows slightly bent.
- Keep your upper arms still, lower the weight behind your head and squeeze your tricep muscles on the return lift.
The Best Triceps Exercise
According to a May 2012 study by ACE, the best exercise to do for your triceps is the triangle push-up. Researchers studied several types of triceps exercises, including triceps kickbacks, overhead triceps extensions, bar push-downs, rope push-downs, closed-grip bench presses and lying barbell triceps extensions.
They tested each exercise using electromyographic electrodes on the triceps. The triangle push-up proved the most effective. It would therefore rank high in a list of effective inner arm toning exercises.
- U.S. Department of Veterans Affairs: "Arms"
- American Council on Exercise: " ACE Study Identifies Best Triceps Exercises"
- American Council on Exercise: "10-minute Upper-Body Workout: Total Arm Burnout "
- Office on Women's Health: GirlsHealth.gov: "If You Need to Lose Weight"
- National Health Service: "10-Minute Upper Arms Workout"
- Emergency Service Healthwatch: "Tricep Exercises"