It seems like there are plenty of exercises for stubborn belly fat, or even for thinning your thighs and toning your buttocks. But what about exercises for getting rid of stubborn arm fat?
With summer just around the corner, now is the time to get your body is tip-top shape and that includes your arms.
If you do these exercises every other day (for about 15 minutes), it won’t be long before you see your once flabby arms become trim and toned.
You must complete one set (16 repetitions) for each of these exercises. As you are able, complete the entire circuit again and after a few days, you can even do two more rounds!
What you will need:
- A set of dumbbells (start with a lower weight—even 1 pound each if you have never done any arm exercises, then gradually add more weight.)
- An exercise band—you can get one of these at any sports or exercise equipment store. Start with a light one and as you get stronger, you can increase the tension.
- A step stool, low bench or even a chair.
1. Standing Lateral Raise
For this exercise, you will need two dumbbells. Begin by holding a dumbbell in each hand and place your feet shoulder-width apart. Make sure your arms at your sides with your palms in. Straighten, but don’t lock your arms, and then raise the weights diagonally in front of you so your arms form a ‘V’ and are parallel to the floor. Hold this for one second, then return to the starting position. Do 16 reps.
2. Standing Shoulder Press
Stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand and raise your arms just above your shoulders with your palms facing each other. Push the weights upwards until your arms are straight over your head. Hold this position for one second, then take three seconds to slowly lower the dumbbells back to your shoulders. Do 16 reps.
3. Dumbbell Triceps Kick Backs
Start in a standing position with your knees slightly bent and your body leaning forward. Hold a dumbbell in each hand and then bend your right elbow to bring the dumbbell to your side. Make sure your upper arm is parallel with the floor. Then, push the dumbbell back as you straighten your arm. Do 16 reps with each arm.
4. Triceps Dip to Reverse Plank
This exercise is not only perfect for your triceps, but it will also help tone your upper back. For this exercise, you will need your bench.
Start by placing your palms on the edge of the bench, making sure your arms are straight down from your shoulders. Place your legs straight out in front of you with your heels resting on the floor. Then, slowly lower your body into a dip, bending your elbows while you allow your back to gently glide down the front of the bench.
Once you have lowered yourself, begin to raise yourself back up to the starting position. Pause for a moment and then lift your hips as high as you can toward the ceiling so you are in an inverted plank position. Once you return to starting position, you have completed one repetition.
If you find this too hard at first, you can forget the “dip” and just go straight to the inverted plank from your starting position. As you practice this exercise, however, you will soon be able to add the dip back in for better results.
5. Push Planks
This exercise also uses your bench. It is great for your shoulders and your core body. Start by placing your hands below your shoulders, placing your feet straight out behind you. Next, raise your body so it forms a straight line at about a 45-degree angle to the floor.
Now, bend your right elbow as you slowly lower your forearm until it touches the bench, then repeat with your left arm so you are resting on your forearms in a low plank position. Once stable, extend your right arm, then your left arm and then return to the high plank position. This will complete one rep.
Continue doing this for 16 reps but alternate—start with your left arm first, then next time start again with your right arm etc. If this is too hard on your wrists at first, you can simply hold a low plank for as long as you feel comfortable.
Tip: Curl your toes for extra grip.
6. V-shoulder Raise to Chest Press
This exercise requires your exercise band. Start by grabbing an end of your band in each hand. Now, step backward with your left foot and place it on top of the band. As you hold this “split stance,” lift your arms out to your sides to shoulder height (the band should form a “V”).
Next, keep your arms at the same height as you bring your hands in front of you until they touch together. Now, move them back out to return to the V position and then lower your arms back to your sides to the starting position. This will complete one rep.
Do 16 reps. If you find this is hard at first, you can always just start by lifting your arms until the band forms a V and then lower them back down. As you get better at the exercise you can start bringing your arms in front of you.
7. Underhand Rows in Boat Pose
This last exercise also uses your exercise band. It will not only tone your biceps but it will also help tone your back, and as an added bonus, give you those toned and sexy abs. Start by placing your body in the “boat pose” — sit on a cushioned floor or yoga matt and bend your legs and raise them until your shins are parallel to the ground.
At the same time, lean back and balance on your bottom. Wrap the band around your feet, and take in the slack by wrapping the ends of the band around your hands until it is firm. Now, turn your forearms up so your palms face the ceiling. As you do this, tighten your abs and back and pull your hands in to touch the bottom of your rib cage. Finally, slowly let your arms return to the starting position. This is one rep. Complete 16 reps.
If you find this too hard at first, you can always start by completely omitting the “boat pose” and instead, simply sit on the floor with your legs out in front of you. Sit straight up and complete the rows. This will not be as beneficial to your abs, but you will get there!
Do these exercises every other day for about 15 minutes and before you know it, you will be flaunting your new arms in a strapless dress or your favorite tank top.
A few tips to help you lose that arm fat faster!
- Drink Plenty of Water – Hydrating is the name of the game! Water not only helps to fill you up, but it keeps you hydrated and able to flush out toxins that can cause weight gain. Studies also show that if you drink two cups of water before your three main meals, you can lose more weight! (1)
- Always Eat Breakfast – Never skip breakfast because it will undoubtedly lead to excessive eating later in the day. In one study, it actually showed that people who ate breakfast as their largest meal lost an average of 17.8 pounds over three months compared to people who didn’t. (2)
- Use Smaller Plates – By using smaller plates you can actually eat less but think you are eating more. One study showed that halving the plate size can lead to a 30 percent reduction in amount of food you eat on average! (3)
- Avoid Snacking – If you plan your meals correctly, you won’t feel like snacking, especially on unhealthy salty and sugary foods!
- Count those Calories – If you can reduce your daily intake of calories by 500 calories every day, in one week you will have taken in 3500 calories less, which is actually equal to 1 pound of fat.
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