Flabby arms can be a source of self-consciousness for many people. However, with the right exercises and consistency, you can tone and strengthen your arms, giving them a more defined and sculpted appearance.
In this article, we will explore six simple yet effective exercises that target the muscles in your arms, helping you get rid of flabby arms and feel more confident in your own skin.
- For this exercise, also known as triceps dips , you only need a chair, a bench, a sofa or a step and you’re ready.
- Make sure to keep your butt and lower back close to the chair (or whatever object you use) to maximize the benefits of this exercise.
- Perform 10 repetitions.
- Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
- The body should form a straight line from the shoulders to the ankles.
- Tighten your abs as much as possible and keep them tight.
- Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
- Pause and return to the starting position.
- Do 20 repetitions.
Dumbbell Triceps Kick
- First hold a weight or dumbbell in each of your hands ensuring a proper grip.
- When you are in a standing position, bend your knees making sure your back is absolutely straight and bend your front.
- The front of the body should be parallel to the ground and the arms should be closer to your sides like a 90 degree stance between the forearm and upper arm.
- Your shoulders should be intact at your sides, as you extend your arms toward the back and feel the contraction in your triceps and arms.
- Maintain the same position for a while and return to the starting point. Make sure you don’t swing your hands.
- Try to do at least 20 repetitions.
Triceps extensions on the floor
- Lie on your back and place the soles of your feet on the ground.
- Hold a dumbbell in each hand and stretch your arms up.
- Flex your elbows 90 degrees without the weights reaching the floor.
- Return to the previous position. That’s a repeat.
- Try to do between 15 and 20 repetitions.
Dumbbell Row (Incline)
- Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from the hips up.
- keep your spine neutral and do not bend your lower back. The hands should be straight under the shoulders.
- Now bend your elbows back while raising your arms to the sides of your chest (shoulder blades should be pulling towards each other).
- Slowly lower the weights with a controlled movement and feel the tension in your triceps.
- Repeat 15 times.
- Lie on the floor, face down.
- Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
- Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
- Rest approximately one minute between repetitions.
- Try to resist as long as possible.