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Abdominals - Part 1
Abdominals - Part 2
Abdominals - Part 3
Fitness Mistakes
Getting In Shape
Exercise Intensity
Top 10 Health Tips
20 Ways to Lose Weight
Weight Training Benefits
Why Work Out?
Tone Up Flabby Arms
Free Fitness Tips
Workout Plateaus
Interval Training
Workout At Home
How to Get Sexy Abs
Water Workouts
Weight Loss Lifestyle
Is It Safe To Run While Sick?
Tips for Healthy
Eating Habits
Wedding Fitness Questions
Wedding Day Tips
Workouts That Travel
Top Fitness Questions
Common Fitness Pitfalls
Play Ball To Get Fit
Working out Through Menopause
Women's Strength Program
Getting In Shape With The Internet
10 Steps To Fitness Motivation
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HOW TO TONE UP FLABBY ARMS
Spring is here! It's almost time for 'Summer Sleeveless'. Flabby arms are NOT sexy! If the backs of your arms are waving in the wind, here are the exercises I recommend the most this time of year... These will make noticeable improvements to the muscle tone in your arms, shoulders and chest just in time!
The muscles you want to target and focus on are:
Biceps - located at the top of your upper arm. Your bicep is what gives the front of the arm a nice shape.
Triceps - located at the back and below your upper arm. This is the part of your arm that gets "flabby". It's gets it's own lil own zip code and can flap like a flag in the wind!
Pectoralis Major & Minor - chest muscles hold up.... well, your (ahem) chest.
Push ups are one of my favorite exercises which work the triceps, chest, and shoulders. If you have to, modify the traditional push up with both knees on the floor rather than straightening them behind you. Place your hands on the floor in front of you, shoulder width apart and push your upper body away from the floor. Go at a pace that works for you but be consistent and keep your rhythm stable. Gradually increase your reps. No gym needed for this exercise. You can drop and do 20 right before you climb into bed!
Do these arm toning exercises as well:
Dumbbell triceps curl
- Stand erect with back straight and feet shoulder width apart.
- Hold dumbbell in right hand and raise overhead with arm extended.
- Keep upper arm close to head and perpendicular to the floor.
- Slowly lower dumbbell behind head until forearm touches (nears) bicep.
- Raise dumbbell to starting position and repeat movement.
- Inhale when lowering dumbbell, exhale when raising (extending) arm upward.
- Repeat with opposite arm. This exercise can also be done while seated.
Dumbbell triceps extension
- Stand holding dumbbell in your right hand with palm facing in.
- Bend forward until your back is nearly parallel to the floor.
- Position left hand on left knee.
- Position upper right arm against side (parallel to ground) with lower arm vertical to ground.
- Press dumbbell back until arm parallel to floor.
- Pause for a moment, then lower dumbbell slowly to starting position, then repeat.
- Exhale when raising dumbbell, inhale when lowering. Repeat with opposite arm.
Hammer bicep curl (hammer time!)
- Stand erect with feet shoulder-width apart.
- Hold a dumbbell in each hand with arms extended down and palms facing inward.
- Keep upper arms tight against ribs and perpendicular to the floor.
- Raise one dumbbell at a time by flexing the arm at the elbow.
- Curl movement should bring dumbbell in line with the shoulder.
- Lower dumbbell slowly until elbow is fully extended.
- Repeat with opposite arm.
- Exhale during upward movement; inhale during downward phase.
The most effective way to reduce weight and tighten up flabby arms is by eating a healthy balanced diet consisting of carbs, protein and a little fat, doing cardio-vascular exercises in combination with weight training. I'll say it again, and again: There is no spot reduction. Flab-less arms come with dedication and consistent weight training.
If done correctly, the exercises mentioned, will yield noticeable results if integrated with cardio exercises and a low fat, balanced nutritious diet. Start now and by summer you should be able to wear those tank tops, halters and slip dresses without any arm-flab distracting your admirers!!
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