Some areas of the body are just predisposed to accumulating stubborn fat. After you have toned the rest of your body through rigorous exercise, this type of fat will stick out like a sore thumb.
One area that usually acquires such obstinate fat is the arms. Many complain about flab that hangs from the upper arms when holding their hands on their waist or extending an arm around someone’s shoulder.
In women, flabby arms may be accompanied by armpit fat, which likely spills over when you wear a strapless garment.
Arm fat can be a major confidence killer for many people, and the one type of fat they would absolutely love to get rid of. Many people become highly self-conscious, so much so that they resort to wearing only long sleeves.
With the right exercise routine, it is possible to tone your triceps and biceps, and rid your arms of unwanted fat that has been a sore spot for too long now.
Here are some simple exercises that, if performed regularly and accompanied by proper nutrition, can help you get rid of arm fat quickly.
1. SIMPLE ARM ROTATING EXERCISE
This is a simple exercise that you can perform individually, or as the first exercise to any arm fat-reduction exercise routine. Along with reducing fat, it serves as a great warm-up exercise.
Stand upright with your feet slightly apart.
Stretch your arms out to each side, holding them parallel to the floor.
Ball your hands in fists.
Begin rotating your fists to get your arms moving in fast clockwise motions. Do this until you have rotated your arms 20 times.
Bring your arms back down by your sides and relax for 15 seconds.
Repeat the exercise 10 to 15 times.
Do this exercise twice every day, or more frequently if you can.
It is a simple exercise that you can perform standing outside your office when you’re catching a break, or in the kitchen while you wait for your toast to pop out of the toaster!
2. SCISSORS EXERCISE
This is another simple exercise that can also be performed as a first exercise to a routine. It tones and strengthens the arms.
Stand upright with your legs and feet apart.
Stretch your arms out in front of you in the shape of the letter “V”.
Bring your arms in to cross each other in the shape of the letter “X”.
Go back and forth between the “V” and “X” positions 20 times.
Rest your arms by your sides and relax for 10 to 15 seconds.
Repeat the exercise 10 to 20 times.
Perform this exercise twice every day, or more frequently if you can. Like the first exercise, you can do this one just about anywhere.
3. ARM PLUNGE EXERCISE
This great exercise lets you flex your triceps and biceps all the way out, slowly molding them into shape.
Stand upright with your thighs, legs and feet apart.
Stretch your arms out to each side with your palms facing forward.
In one sweeping motion, plunge your arms down, turning your palms toward the back.
Bring your arms back up, palms toward the sky and elbows slightly bent toward the floor.
Repeat these two motions in quick succession 20 times.
Bring your arms down by your sides and relax for 10 to 15 seconds.
Repeat the exercise 8 to 10 times.
Do this exercise twice every day. You can hold a water bottle or a can of tomatoes or soup in each hand. This will allow you to grip onto something, which in turn will squeeze your muscles, giving your arms some extra flexing action.
4. PUSH-AND-STRETCH ELBOW EXERCISE
This two-step process makes one exercise routine. The two steps involved are pushing your elbows back and then stretching your arms out.
It is a tad more detailed than the others, and hence a good follow-up exercise if it is being performed as part of a routine. It is also a beneficial as a standalone exercise.
Stand upright with your feet slightly apart.
Stretch your arms out to each side.
Ball your hands in fists, roll your elbows in and level your fists with your armpits.
Push your elbows back so that your fists face the front.
Immediately, unfold your elbows and stretch your arms out to each side again.
Repeat these steps quickly and repetitively 20 times.
Bring your arms back down by your sides and relax for 15 seconds.
Repeat the exercise 10 to 15 times.
Do this exercise twice every day.
5. UPSIDE-DOWN “NAMASTE” EXERCISE
This exercise is also great for some advanced triceps action.
Stand upright with your arms extended toward the sky, straight above your head.
Fold your arms behind your head, bring your palms together in an upside-down “Namaste position”, and push your palms down, flexing your arms.
With your palms still together, bring your arms up so your palms are level with the middle of your head.
Repeat these two motions in quick succession 20 times.
Bring your arms back down by your sides and relax for 15 seconds.
Repeat the exercise 10 to 15 times.
Do this exercise twice every day.
6. PUSH-AND-PULL EXERCISE
Another effective exercise to help you tone your flabby arms is push and pull exercise.
Stand with your thighs and legs apart and bend down slightly at the knees so your buttocks are sticking out backwards. You should look like you’re going to sit down in a chair.
Lift your arms up diagonally in front of you, and immediately bring your arms back down by your waist so your elbows fold at your sides.
Repeat these two motions in quick succession 20 times. The motions should simulate pushing and pulling at something situated diagonally at the top of your head.
Stand up straight again and rest your arms by your sides for 20 seconds.
Repeat the exercise 5 to 10 times.
Perform this exercise twice every day.
Beginners’ Tip:
This exercise can tire the legs, so make sure you’re taking sufficient breaks to rest your body as you ease into this exercise.
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| Credit:dailyhealingcenter.com |
One area that usually acquires such obstinate fat is the arms. Many complain about flab that hangs from the upper arms when holding their hands on their waist or extending an arm around someone’s shoulder.
In women, flabby arms may be accompanied by armpit fat, which likely spills over when you wear a strapless garment.
Arm fat can be a major confidence killer for many people, and the one type of fat they would absolutely love to get rid of. Many people become highly self-conscious, so much so that they resort to wearing only long sleeves.
With the right exercise routine, it is possible to tone your triceps and biceps, and rid your arms of unwanted fat that has been a sore spot for too long now.
Here are some simple exercises that, if performed regularly and accompanied by proper nutrition, can help you get rid of arm fat quickly.
1. SIMPLE ARM ROTATING EXERCISE
This is a simple exercise that you can perform individually, or as the first exercise to any arm fat-reduction exercise routine. Along with reducing fat, it serves as a great warm-up exercise.
Stand upright with your feet slightly apart.
Stretch your arms out to each side, holding them parallel to the floor.
Ball your hands in fists.
Begin rotating your fists to get your arms moving in fast clockwise motions. Do this until you have rotated your arms 20 times.
Bring your arms back down by your sides and relax for 15 seconds.
Repeat the exercise 10 to 15 times.
Do this exercise twice every day, or more frequently if you can.
It is a simple exercise that you can perform standing outside your office when you’re catching a break, or in the kitchen while you wait for your toast to pop out of the toaster!
2. SCISSORS EXERCISE
This is another simple exercise that can also be performed as a first exercise to a routine. It tones and strengthens the arms.
Stand upright with your legs and feet apart.
Stretch your arms out in front of you in the shape of the letter “V”.
Bring your arms in to cross each other in the shape of the letter “X”.
Go back and forth between the “V” and “X” positions 20 times.
Rest your arms by your sides and relax for 10 to 15 seconds.
Repeat the exercise 10 to 20 times.
Perform this exercise twice every day, or more frequently if you can. Like the first exercise, you can do this one just about anywhere.
3. ARM PLUNGE EXERCISE
This great exercise lets you flex your triceps and biceps all the way out, slowly molding them into shape.
Stand upright with your thighs, legs and feet apart.
Stretch your arms out to each side with your palms facing forward.
In one sweeping motion, plunge your arms down, turning your palms toward the back.
Bring your arms back up, palms toward the sky and elbows slightly bent toward the floor.
Repeat these two motions in quick succession 20 times.
Bring your arms down by your sides and relax for 10 to 15 seconds.
Repeat the exercise 8 to 10 times.
Do this exercise twice every day. You can hold a water bottle or a can of tomatoes or soup in each hand. This will allow you to grip onto something, which in turn will squeeze your muscles, giving your arms some extra flexing action.
4. PUSH-AND-STRETCH ELBOW EXERCISE
This two-step process makes one exercise routine. The two steps involved are pushing your elbows back and then stretching your arms out.
It is a tad more detailed than the others, and hence a good follow-up exercise if it is being performed as part of a routine. It is also a beneficial as a standalone exercise.
Stand upright with your feet slightly apart.
Stretch your arms out to each side.
Ball your hands in fists, roll your elbows in and level your fists with your armpits.
Push your elbows back so that your fists face the front.
Immediately, unfold your elbows and stretch your arms out to each side again.
Repeat these steps quickly and repetitively 20 times.
Bring your arms back down by your sides and relax for 15 seconds.
Repeat the exercise 10 to 15 times.
Do this exercise twice every day.
5. UPSIDE-DOWN “NAMASTE” EXERCISE
This exercise is also great for some advanced triceps action.
Stand upright with your arms extended toward the sky, straight above your head.
Fold your arms behind your head, bring your palms together in an upside-down “Namaste position”, and push your palms down, flexing your arms.
With your palms still together, bring your arms up so your palms are level with the middle of your head.
Repeat these two motions in quick succession 20 times.
Bring your arms back down by your sides and relax for 15 seconds.
Repeat the exercise 10 to 15 times.
Do this exercise twice every day.
6. PUSH-AND-PULL EXERCISE
Another effective exercise to help you tone your flabby arms is push and pull exercise.
Stand with your thighs and legs apart and bend down slightly at the knees so your buttocks are sticking out backwards. You should look like you’re going to sit down in a chair.
Lift your arms up diagonally in front of you, and immediately bring your arms back down by your waist so your elbows fold at your sides.
Repeat these two motions in quick succession 20 times. The motions should simulate pushing and pulling at something situated diagonally at the top of your head.
Stand up straight again and rest your arms by your sides for 20 seconds.
Repeat the exercise 5 to 10 times.
Perform this exercise twice every day.
Beginners’ Tip:
This exercise can tire the legs, so make sure you’re taking sufficient breaks to rest your body as you ease into this exercise.
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