Firming the upper arms can be tricky for some people, and figuring out the best ways to achieve that goal can be pretty challenging. Unlike the legs whose entire purpose is to carry you around all day, the not-so-good news is that your arms, apart from typing away or scrolling a smart phone (which puts your fingers in the best shape ever), it doesn’t move around that much.
If you struggle with flabby arms, here are some killer moves that could transform them from flabby to toned.
If you are working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them. Assume the starting position by placing your arms behind your back, gripping a bench or the rack.
From the starting position, slowly lower yourself. Keep your body upright and your elbows, tucked close to your sides.Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
After this, push your body back up using only your triceps. Repeat.
Planks deliver some serious toning benefits, and dolphin plank is no different. Targeting more than just your abs and butt, this plank will leave your back, shoulders, and arms feeling good. Start in a classic plank with your forearms on the ground. By raising and lowering your hips, you’ll be firing your back, shoulders, and arms in one low-impact motion.
Side plank with dumbbell raise:
Kicking your plank game up a notch certainly can’t hurt. Start in a side plank, and grab a dumbbell with your free hand. Keeping your body in a straight line, you’ll use one forearm for support, as the other arm reaches straight up toward the sky (with dumbbell in hand). Slowly lower your top arm down (keeping it straight) until it’s parallel to the ground. Not only will you be getting a great arm workout, but you’ll be forced to keep your entire body engaged. You can do 10 lifts on each side.
Push-ups are one of the most common measures of strength and serve primarily as chest exercises, but they also work the triceps as a secondary muscle.
Place your hands with the palms facing downward on the floor, shoulder-width apart, with a slight bend in your arms. Keep your feet together. Support your weight on your hands and toes.
Lower yourself until your chest is almost touching the floor. Inhale as you do this. Exhale and push your body up back to the first position.
Steady yourself at the top and repeat.
Bent Over Row:
To perform a bent over row, you will need a barbell. A set of dumbbells can also be used as an alternative.
Stand with your feet shoulder-width apart and grab a barbell with your palms facing down. Bend forward and slightly bend your knees. Keep your back straight. Your torso should be parallel to the floor, and your head pointed up.
Keep your elbows close to your body. Breathe out, and pull the bar towards your chest, just below your ribs. Exhale as you do this. At this position, squeeze your back muscles and hold. Lower the bar down to the starting position, just around your knees. Repeat.
This move isn’t just a good workout for your arms, you’ll be engaging your core, too. Stand at the bottom of a mat and hinge forward at your hips, placing your palms flat on the mat in front of your feet. Slowly walk your hands forward until you reach a high plank position. For added difficulty, do some a push-ups here. Then, walk your hands back toward your feet, and stand back up.
You don’t need a hover board to successfully tackle this exercise. All you need do is to lie on your back, propping yourself up onto your elbows with your palms flat on the floor. While keeping your legs extended, lift your hips so your body forms a straight line. After holding here for eight counts, turn to the right to form a side plank, bearing your weight on your right forearm. Continue onto your left side to complete one session.
Please remember to consult your medical doctor before engaging in any form of exercise if you have any form of medical condition.