Are you self-conscious about your flabby arms? If this concern is interfering with your clothing and activity choices, perhaps it’s time to make a positive change and work on getting those arms firm and fabulous! Although there is no quick-fix method that specifically targets arm fat, it is possible to significantly improve the appearance of flabby arms by combining specific arm toning and muscle building exercises, with plenty of aerobic exercise and a healthy diet and eat healthy foods.
In order to tone the backs of your arms, which is where your triceps muscles are, remember this: Specific exercises to increase your lean muscle mass will get you results, but you must also decrease your caloric intake without risking too much muscle loss. So to lose the wiggle and jiggle, be sure to eat a healthy balanced diet with proper nutrients; get at least six to eight hours of sleep so that your body can repair, recover, and build muscle; and consistently maintain your exercise program. I also recommend drinking half your body weight in ounces of water daily. (That means if you weigh 100 pounds, you need to drink 50 ounces of water.) Water will help you feel fuller and more alert. Then be sure to incorporate these five flab-fighting exercises into your workout routine.
How it works: Do each exercise back to back with no rest, performing as many repetitions as possible in 30 to 60 seconds.
You will need a stable chair to perform this exercise. Place your hands shoulder-width apart on the chair, while your bum is in front of the chair. Your legs should be bent on the floor about hip-width and your back close to the chair. Now straighten out your arms but always keep the elbows slightly bent. Then slowly bend your elbows and lower your body towards the floor until your arms are at about 90 degree angle (you will feel tension in the triceps) then press with your arms and push yourself back up to the starting position. Repeat 10-15 times.
#2.Bridge the Gap:
Stand with your back against a corner. Walk your feet forward, keeping only your head and back against the wall. Raise your arms up 90 degrees with elbows bent. Squeeze your shoulders blades together while contracting your triceps and drive your elbows back into the walls to lift your body off of it. You’ll end up in a standing position. Retract.
For this exercise you will need 1-2 kg weights. Hold your weights and get on the floor while your knees and toes touch the floor. Bend your upper body forward from the hips up and bend your elbows at 90 degree angle. Now extend both your arms backwards while your palms facing each other. Feel the tension in the triceps and return to the starting position. Do 3 sets of 8-10 repeats.
Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips and extend your arms out in front of your body with palms facing the floor and arms positioned shoulder width apart (child’s pose in yoga). Next, drive your hips forward and fall into a pushup position attempting to come as close to the ground with your chest as possible (knees remaining on the ground). Elbows will be tight on your side, in order to maximize tricep development. Retract.
Place your feet shoulder-width apart. Bend your knees and bend your upper body forward from the hips up. Keep your spine neutral and don’t bend your lower back. Your hands should be straight under your shoulders. Now bend the elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other). Slowly lower the weights in a controlled movement and feel the tension at your triceps. Repeat 15 times.
#6. Body Rockers:
Start in a traditional plank position with your legs fully extended and the upper portion of your body supported with your elbows. Next, replace your elbows with your hands until you reach a traditional pushup position so your hands are now supporting your upper body. Return to your elbows.