Arm flab is embarrassing (and hard to hide!) especially when you want to flaunt a bit of skin this spring. The good news is that you don’t necessarily have to hit a gym! There are exercises you can try in your living room to shed fat and tone up your arms. You don’t even need gym equipment; a few simple movements can bring back your toned upper arms.
A combination of strength training, cardio exercise, and proper diet can help you trim upper arms, and build muscle while burning off the flabby extras. Try these simple tips!
Push ups are a great form of cardiovascular exercise since it makes your heart rate increase. It’s also a great way to shed upper arm fat. Begin with 15 minutes a day, preferably in the morning. Place your palms on the floor parallel to shoulders. Lock the elbows and keep your arms straight as possible. Now slightly bend your elbow to push your body down and then lift up. This exercise only involves your upper body.
Arm circles are great for toned triceps and biceps. Stand straight, lengthening your spine. Begin by making small circles in a clockwise motion and repeat anti-clock. It’s a simple exercise, the only trick to get maximum benefit out of this is by keeping your arms strong. We recommend 3 sets of 20 a day. add more protein into your diet. Chicken breast is a good source of protein, grill or bake them, and season with your favourite herbs.
Stand straight or sit with your spine straight. Keep left arm reversed L shaped over your head, try reaching your middle back with your right hand with elbow touching the left palm. Hold for 10-30 seconds and repeat on the other side. Do this alternate days in the beginning and more frequently once your arms feel stronger.
Support your back against a wall. Move your feet forward, slightly bending your knees to support your upper back. Keep only your head and back against the wall. Now, raise your arms up and bend elbows. Concentrate only on your arms, relax your lower body. Squeeze the shoulder blades, keeping the neck up against the wall. Do not move your neck during the posture and keep your abdomen muscles tight while breathing normally through your nose.
Kneel on a carpeted floor or on a non-slip mat. Sit on your heels, touching your big toes together. Keep knees hip distance apart. Keep your eyes on a focal point while you raise your arms and then extend them out with your palms facing the floor. Let your upper arms support your body in moving forward. Perform three times a week in the beginning and then as frequently as you like.
photo credit: Rance Costa via photopin cc