The most revealing is summer clothing, so everyone wants to look their best. But most of us are ashamed of our weak, flabby arms. Flabby arms are a common problem area, sometimes referred to as bat wings, especially in women who store more fat in their upper arms than men, mainly because of hormones.
Most people are suffering from excess body fat nowadays. However, fat accumulates not only in the area of the stomach, but also on the arms. Flabby arms look just as bad as any other excess fat part of the body. Even if you have a lean body, flabby arms can mess up your whole look.
Fortunately, it’s not impossible to get rid of flabby arms – all you need is a bit of determination and a few minutes a week. You’re going to be proud to show off those strong, firm arms soon. Many women are struggling to reduce flabby arms. Stop searching for miraculous solutions if you’re one of them and start doing these 5 exercises.
1. CLOSE GRIP PULL UPS
Grab the pull up bar using a width shoulder grip. Then, take a deep breath, brace your abs and while activating the lats, drive the elbows straight down to the ground. Pull your chin to the bar until the lats are fully contracting, then slowly lower back to the starting position and repeat for the number of repetitions assigned.
2. CLOSE GRIP PUSH UPS
Lie face down on the floor and place your hands closer to the width of your shoulder for a close position. Make sure you hold your torso up to the length of your arms. Lower yourself until you almost touch the ground with your chest. Press your upper body back up to the starting position and squeeze your chest using your triceps and some of your pectoral muscles. Breathe out. Repeat this exercise.
3. SINGLE HAND DUMBBELL TRICEPS EXTENSION
Stand up with a dumbbell in one hand. Separate your feet from each other about at shoulder width. Extend the arm over your head with the dumbbell. Make sure the dumbbell is above your head. This is your starting position. Now, lower the resistance in a half, until your forearm touches your bicep. Breathe in as you do this. Then, raise the dumbbell to return to the starting position and exhale as you do this this step. Switch arms and repeat the exercise again.
4. DOUBLE HANDED DUMBBELL TRICEPS EXTENSION
Stand up with a dumbbell in both hands. Your feet should be at shoulder width apart. Lift the dumbbells over your head until both arms are fully extended. Make sure the palm of your hands to be facing up towards the ceiling. This is your starting position. Next, breath in and lower the resistance in a semicircular motion just until your forearms touch your biceps. Use your triceps to raise the dumbbell and go back to your starting position and breath out. Repeat.
5. CONCENTRATION CURLS
Sit on a bench or a chair with your feet on the floor and your knees spread wide. Take a dumbbell in one of your hands, start with your right. Bend forward a bit, place your right elbow against the inside of your knee, while your arm hanging straight down. Then, curl the dumbbell toward your shoulder, pause for a second or two, return to your starting position. Do you intended number of reps, then switch arms and repeat.
What Causes Flabby Arms?
Flabby arms often appear to come out of nowhere, but their cause is likely due to changes that occur throughout adulthood in the body. However, there are ways to fight and tighten flabby arms, including regular strength training sessions as well as cardio workouts.
Arm flabbiness is caused by excess fat, which may be the result of age – related natural changes. Body fat tends to increase and lean muscle typically decreases after the age of 30. These changes are due in part to hormonal changes occurring with age, but also to the tendency to be less active. Hormonal changes cause a decrease in metabolic rate, meaning fewer calories burned all day long. A slower metabolism combined with less calories burned as a result of lack of exercise creates a significant weight gain risk.