Best Flat Tummy Workout to Try Out

Getting a flat tummy can be tough, especially since this is usually the first place where the body deposits all the fat. 

Hence, in order to flatten the belly, you first need to concentrate on losing fat before moving on to targeted exercises. The goal is not to just remove the belly flab but also develop the core muscles to prevent further bulges. Fortunately, there are lots of flat tummy workout techniques today that can be followed.

Cardio Exercises

Cardiovascular exercises are an important aspect of flat tummy workout. This helps remove the overlaying fat and expose the strong muscles underneath. Cardio can be a lot of things from walking, running, jumping jacks and anything that can speed the heart rate.

Planking

Planking helps work the core muscles of the body while tightening the buttocks, thighs and arms. There are several ways to get this done but the most effective position is the “up” portion of a push up. Simply lie face down on the floor and extend the arms directly below the shoulders. Lift your body with the toes, creating a perfect diagonal. Keep the hips balanced and draw in the abs. Do these for one minute, drop back down and repeat 2 more times.

Pike and Extend

The pike and extend helps develop abs and works out the thigh area. Start off by lying on your back with the legs and hands stretched outwards. Second, move the legs straight upwards and then try to reach it with your hands by bending the shoulders. It’s OK if you can’t make contact with your legs – just try to get as near as possible. Third, lower your hands back to the ground while simultaneously lowering just the left leg. Lift them all again and repeat, this time lowering the right leg. Do this 20 times, 10 repetitions for each leg in alternative motion.

Squat

Squats are mostly used to tone thighs, but they’re also perfect for flat tummies. Simply stand with the legs braced apart and the hands folded under the neck. Bend the knees to a 90 degree angle while keeping the back straight. Tuck in the stomach with every downward movement and release at the upwards thrust. Do this 15 to 20 times every morning.

Lunge with Twist

Start by standing straight with your legs close together. Perform a lunge by taking one big step forward with your right leg and extending the left arm to touch your toes. Twist the hips a little to make this work while sucking in the core at every lunge. Repeat using the other leg. Perform the exercise 30 times alternately.

Side Plank

This helps firm up flabby arms while tucking in the belly at the same time. Start from the original plank position discussed previously and twist upward. One arm should be holding up the body while the other one is stretched to the sky. Bend the lower leg a little and try to maintain a stable and linear position with your body. Take balancing power from your core and feel the burn along the arm area. Hold this position for 1 minute and then switch to the other side.

Abs Series

A fun yet effective way of strengthening the core muscles, this workout also helps tone the thighs. Start from a sitting position on the mat and slowly lean backwards, using your elbows as support. Lift up the legs and stretch the right foot forward while bending the other one to your chest. Alternately move the legs while maintaining a steady breathing rhythm on your stomach. Make sure that the buttocks do not touch the ground so that the abdominal muscles can contract with each movement. Do this 30 times every day.

Towel Plank with Knee In

This flat tummy workout usually involves muscle groups instead of just the abs. The towel plank is guaranteed to include lots of muscles from the arms, thighs, buttocks, stomach and calves. Start off at a full plank position with two towels placed under the toe of each foot. Next, bend the right knee forward, pulling it towards your left chest in a slight twisting motion. Extend the right leg back out and repeat the same exercise with the left leg.

Third, bend both knees inwards to the chest area and then go back to full plank position. This is one full repetition. Do this 15 times. Throughout these movements, the arms should remain steady in keeping the balance. The towels should also move with every step which means that your toes never lose contact with the floor. This also forces you to push downward which further helps with the core.

Scale Pose

The scale pole is not only used as a flat tummy exercise but also to strengthen the arms, improve the pelvic area and correct posture. Start off by sitting normal with the knees bent and calves crossed together. Using your arms, slowly push off the floor, raising the buttocks and legs by a few centimeters. Suck in the stomach muscles and face forward, counting from 1 to 5 in deep even breaths. You can also try maintaining the position for 1 minute or more.

Diet for a Flat Tummy

It’s important to note that a flat tummy workout alone wouldn’t do the trick. You also need to maintain a healthy diet in order to eradicate belly fat. A good tip to speed up belly fat removal is by drinking a glass of water in the morning and before every meal. Fresh juices from fruits like lemon and orange should also help as aid against water retention. Portion control and not eating after 6PM will also do the trick.

If the workouts start to become easy, you can increase the pace by adding more repetitions or incorporating equipment to the exercise. For example, add a barbell to your squats or wear ankle weights to increase resistance. Remember, getting a flat belly is all about willpower and dedication. If you follow all the flat tummy workout regimens and tips mentioned above, you should lose 2 inches off your belly fat every 4 weeks.

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Tips and Exercises for Flabby Arms Removal

When the triceps or the muscle found at the back of your arm is surrounded by excess fat, this results to flabby arms. 

There are a lot of people who find such flab unattractive and embarrassing. The good news is that there are various tips and exercises for flabby arms. Aim to tone your muscles with triceps-targeting strength and weight-training exercises.

When you perform weight-training workouts, you utilize the weight of your body or free weights such as dumbbells. You should do such exercises in the proper form so that you can target the wanted muscle groups.  You know you are not observing the proper form when you use gravity or momentum instead of your targeted muscle as you move your weights. 

It is important to learn and develop the proper form without any weights first.  Then, add the dumbbell for resistance.  Focus on engaging your core as well when you do your exercises to reduce the possibility of getting an injury.  Never arch the back nor should you slouch.

If you are beginning these exercises, speak to your doctor first. In your initial fourteen weeks, do three different workouts for every muscle group. Perform this two times weekly on non-consecutive days.  Don’t forget to observe proper breathing as well.  Breathe out whenever you lift a dumbbell and inhale when it is lowered.  Do one repetition of every workout and stop if your muscle becomes tired.  You know that your muscle is exhausted when you cannot finish an entire repetition.  Do not forget to take a rest for a quarter or half a minute between every rep. Perform three sets of every workout and for every set, perform ten to twelve reps of the workout.  Do this regularly and you will start seeing results in about a month.

Triceps extensions are effective in toning flabby arms.  This exercise can be performed in two ways. First, you need an exercise step and a resistance band. Lie on your back on the step.  Put your feet flat on the ground.  Tuck your band beneath the step’s end near the head. Hold both ends of your band. Bend the elbows and lift the hands to your head’s sides. Straighten the arms upwards towards the ceiling.  Bring them down towards the sides of your head again and perform this exercise ten times.

The second way of doing triceps extensions is by standing as you hold a dumbbell above the head using the right hand and then placing your left hand on the right elbow. Your elbow must be slowly bent as you lower your dumbbell towards the back of your head.  The repetition is completed when you extend the arm back to your starting position.  This should be done in at least ten repetitions.  Switch arms after each set. 

Do push-ups of three sets to tone the muscles located in the chest, upper arms and shoulders. Lie down on your tummy with your legs slightly apart. Curl the toes beneath so that your weight lies on your feet’s balls and then bring the hands by the shoulders with your palms down. Your arms must then be straightened while you press away from the floor.  Keep a straight line from the ankles, hips and shoulders.  Lower yourself down slowly to the ground until the chest is 3 inches from the floor and then hold for a second. Lower yourself back to your original position to finish a single repetition. Do twelve reps per set.

You can also do workouts to get rid of flab in your arms through the diamond push-up. To do this, you should lie face down with your toes on the ground and your feet must be hip-width apart.  Placing your hands close together on the ground under your chest.  Form a diamond shape using your thumbs and index fingers.  Push your body up from the ground with your back and head kept straight. Lower the body down by bending your elbows until you are approximately 5 inches from the ground. The abdominal muscles should be contracted and the back kept straight while doing this exercise. 

The bench press is also one of the effective exercises for flabby arms. To perform this, each of your hand must hold dumbbells as you lie on the back on your bench. Your feet must be planted firmly on the floor. With the palms facing upward, press your dumbbells up by straightening the arms.  Make sure your arms are aligned with your eye level.  Slowly bring the weights down until they are just touching the center of your chest.  Your elbows must be kept close to the sides. Your back must not be arched off from the bench. Perform this exercise ten times.

In performing tricep rope pull-downs, you use ropes connected to overhead pulleys. Hold a rope with your elbows tucked close to your sides.  Pull the rope downward and then pull your hands away from each other as your arms become fully extended.  This exercise targets only the triceps and helps remove flab in the arms. The rope forces the triceps to function independently.

For bicep curls, hold a dumbbell in both hands and allow the arms to hang down at the sides. As you keep the elbows close to the body, bend the arms slowly to bring the weights to the shoulder blades. It should only be the lower part of the arms that should move. Do not hold your breath as you do this work-out.  Raise and lower the weights continuously until you complete 15 to 20 repetitions on both arms. This exercise can tone the arms and replace fats with muscles.

Concentration curls can also help remove flabby arms. To do this, sit on the edge of a chair while your feet are on the ground and the legs spread apart. Put a dumbbell in the middle of the legs and then bend over so as to pick this up. Put the elbow against the knee and allow it to stay there while you do your curls. Perform this exercise twenty times per arm.

Bench dips can also be done to eliminate flabby arms. When doing this exercise, you should use your weights. Sit on the ground with your back straight against a bench and your legs stretched in front. Put your hands on the bench behind your back.  Push against the bench, straightening your arms behind you and pushing your back away from the bench.  You will be balancing on your heels as you do this.  Breathe in before bending your elbows as well as while lowering the body to the ground. With your triceps, push yourself up and then breathe out on the exertion. Do this exercise in many reps and sets which your fitness level permits. If you want this exercise to be easier, bend the legs at your knees.

Back at home you can perform workouts to eliminate those flabby arms if you have no dumbbells. Get an empty water bottle and fill it up with dried beans, pebbles or sand to make it heavy. Stand up straight with your feet a couple of feet apart. Grip this homemade weights in the left hand and then raise it up straight overhead. Hold the left elbow using the right hand and then dip the left hand holding the weight at the back of your head. Lower the homemade weight back to the original position and do this movement ten times. Put the dumbbell in the right hand and perform the same steps ten times.  Do this set in alternating arms.

You can do exercises for flabby arms without weights. You just need to commit and be persistent in doing these workouts to see results within just fourteen days, maybe even less.  Push-ups are really effective for the arms and they require simple movements while the resistance of the weight of the body concentrates on strengthening your arms. If you are new to push-ups, all you have to do is get on the ground and balance your weight using the knees and not on the toes. You can balance on the toes once your body becomes stronger.

Doing cardiovascular exercises can also help firm up those flabby arms because they boost the metabolism and burn calories to make you lose weight as well.  There are different cardio machines used for losing weight such as elliptical, rowers, steppers, stationary bikes and treadmills. Perform intense cardio exercises for long stretches of time to get the best workout.

Other exercises which help get rid of flab in the arms are martial arts and boxing due to their constant arm movements. A punching bag is not necessary for this because you can continuously jab and punch an imaginary person in front of you to work on your upper arms. Perform these exercises for ten minutes and work up a sweat. Try doing these workouts for half an hour or more and combine them with good cardio exercises for better results.

Try these exercises for flabby arms so that you can finally get rid of such unsightly evidence of weight problems.

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Causes for Belly Fat

Ideally before someone begin loosing belly excess fat along with toning a individuals stomach muscle tissue, a person needs to find out a little bit of exactly how a person's own system performs and furthermore learn the particular rationale why individuals are usually combating the stomach excess fat.

A significant volume of men and women think that it originates from poor eating as well as absence of physical exercise. Although this may possibly be the most popular circumstance, there could also be various other factors, few of those are given in the following pharagraph

1 The menopause

Immediately after menopause happens in females, body fat starts putting itself in various locations and then typically concentrates all-around the belly.

2. Couch potato Way of life

Men and women watch Television as well as go to   functions until late hours at nighttime which result in that they wake up late for job. Subsequently, these people rush out of their home without having  good breakfast. These people stay away from physical events including carrying out their household tasks, going up the the stairways or even walking even shorter distances. These individuals get simply no time to get actual physical workout routines like  riding a bike, going swimming as well as walking, and so forth. These people don't have path as well as self-discipline. This sort of laid back life-style would make all of them overweight .

3. Inherited genes

Generally there are two typical physique types: apple shape and pear shape.

In the event that a person gains and stores excess fat in upper areas of his/her own body then you would likely be regarded as pear shaped.

If you are the type of individual that stores extra body fat in your tummy plus middle area than anywhere else then you would certainly be regarded as apple shaped.

4. Bowel irregularity

Bowel problems is possibly the most fundamental as well as most ignored cause that tends to make the stomach fat.

Bowel irregularity usually means that the foodstuff you consume is not correctly digested as well as removed. It remains in your own stomach along with all its fatty acids which produce harmful gases, which usually bloat the stomach and could trigger numerous health complications after ages. 

Many people today are living on unhealthy foodstuff.  Unhealthy foodstuff is typically manufactured from refined substance and is, therefore, constipative simply by its very nature. Tea as well as coffee   wipe out the actual thirst for drinking water, which almost certainly is the greatest natural healthy laxative.

5.Anxiety

This is actually a major factor. And needless to say, tension does not merely produce your own belly even larger, this can easily make almost everything larger in case you are not watchful.

Whenever you are under anxiety, your own system emits the hormone called cortisol.

Subsequently, this particular hormone will cause your own liver to produce unwanted glucose that your system does not actually require. Because of this, you starts to feel hungry  and start to consume more food.

And guess what happens…a large amount of those unhealthy calories move directly to your own belly!

6. Slow Metabolic process

In simple terms spelled out, metabolic process is the method of sustaining life by breaking the foodstuff to ensure that it is digested into blood vessels and is transformed into energy. Poor metabolic process means that that the chemical processes within your system do not burn the calories efficiently. This  leads to the accumulation of fat and weight gain.

When all of us get older, our own metabolic process is likely to decrease. Which means you do not burn off calories as quickly as you performed when you were 10 years younger. A weaker metabolic process may furthermore effect in further storage of body fat, especially close to the middle section.

7.Bad Posture

I bet you certainly not imagined about this particular aspect! In cases where you have poor posture, this can easily give you that big belly look. 

8. Consuming Late at Night

In case you really want to limit your belly excess fat, you must by no means take food within 3 hours of your bed time. You need your meal to have a chance to completely absorb before you go to bed.

Heading to bed with a full stomach positions you at higher chance for excess fat storage all-around the belly region. If perhaps you are going to munch late at night, take some thing nutritious such as a banana or even a  handful of almonds.

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Various Arm Exercises with Weights to Get Rid of Flab

Age and lack of exercise make the arms sag beneath the bicep. When you become overweight or obese, this can also make the arms hang and sag too. There are various arm exercises with weights which give resistance to challenge the muscles in this area and restore their firm and youthful appearance.  Some of these exercise are included in this article.  If they are done properly and regularly, flabby arms shall be a thing of the past.

While there are many cardiovascular workouts like running which concentrate on the legs, there are also those that exercise and tone the arms. Dumbbells, also known as free weights, give resistance when arm exercises are performed.  These can be effective in building muscle as they utilize more energy for a successful workout.

One of the best ways to have toned arms is through upper body weight training. When you exercise with free weights, this speedily creates muscle fibres and results to noticeable tone. The upper arm’s front portion is called the biceps, a stereotypical muscle which many people boast about as big biceps have been closely associated with strength. Curls are the most effective biceps workouts that have several variations. 

·         One of the curl exercises is called the decline seated curl.  This is done by sitting on a bench at a 45-degree angle. You should then hold the weights to your side with fully extended arms and the elbows close to the body. Bend the elbows and curl up the weight. Again, slowly lower your weight and do the exercise again.

·         A hammer curl, on the other hand, is performed by standing upright with the weights at the sides and the palms facing inwards towards the body. The weights must then be curled up to the shoulders while the elbows are kept close to the sides.

·         Another variation is the preacher curl.  When doing this curl exercise, you should stand at the back of a bench with your body at a 45-degree angle. As you hold the weight, extend the arm above the back rest for the upper arm to rest on it. The weight should then be curled toward the face.

·         There is also the concentration curl.  This exercise is done while sitting on a bench with your feet on the ground. Hold the weight and put your elbow on your thigh. You should then curl the weight to your face without the upper body moving backward.

·         Found at the back of the upper arm is the triceps muscle. This can be worked out using triceps kickbacks and overhead triceps extensions. When doing triceps kickbacks, multiple muscles are exercised simultaneously. Such a workout exercises the biceps and triceps all together.  Do not use huge free weights when doing triceps kickbacks as this shall make you gain large biceps. Dumbbells that weigh five to twenty-five pounds will firm up the arms.  Increasing the weight will make you get firmer arms within a short time. 

·         Put your bent knee and your same side hand on a flat exercise bench. Put the foot of the other leg on the ground on the other side of your bench and use the same side arm to raise the dumbbell off the ground to your waist. Your arms should then be extended backwards and then placed back to its original position next to the waist. Perform this movement again for fifteen reps and three sets of the fifteen reps. If the workout becomes easier for you later on, increase the weight.

·         Another one of the more popular arm exercises with weights is the overhead triceps extension. Stand upright with the feet shoulder-wide apart. Hold your dumbbell weight over your head using one hand as the other hand holds your elbow.  Your weight should be lowered backwards as you move it downward to the back of the head while your hand on the elbow gives support. This movement should not be done in a jerky fashion as this could pull the arm muscles.  Gradually lift your arm back into the overhead stance prior to repeating the whole movement for fifteen repetitions. You should relax for several seconds prior to switching free weights to your other arm. Perform fifteen reps for the same arm too.  Do three sets of fifteen reps for every arm.

Another arm exercise is the French press.  This starts by grasping a dumbbell in your hands while lying on a flat exercise bench. Lift the free weight dumbbells to the ceiling with the palms facing each other. Lower your dumbbells slowly until they are on one side of the head. Make sure the dumbbells do not get near the face when you continuously lift and lower them. Perform fifteen reps for three sets and rest for several seconds between sets. When this becomes easy, increase the weight to give your arms a proper workout. 

To tone your arms and get rid of their fat, perform pushdowns on a cable machine with adjustable weights. Do not stand more than a couple of feet away from the cable machine. As you face it, hold its cable pulley with an overhand grip. This should be pulled down until the arms are extended. Slowly bring the cable to its original position. Place the bar at the level of your chin to complete each repetition. Perform three sets of ten to twelve reps.

The shoulders can also be worked out with front raises, lateral raises, reverse flies and seated shoulder presses.

·         In doing shoulder presses, you must sit on a bench in an upright position, making sure that your back is straight.  Hold the weights over the head and then slowly lower them to the shoulders until the arms are in a 90-degree position. Perform this exercise again.

·         In performing lateral raises, you should stand up with your kness bent a little bit.   The knees should be shoulder-wide apart and the weights held at the sides. Lift your weights until they are aligned with the ground and the elbows slightly bent. Lower the weights and repeat the exercise again. Rather than lifting the weights out to your side, directly raise them at your front.

·         When doing a reverse fly, your feet must be flat on the floor while sitting on a bench.  Bend over until your chest is above your thighs.  With the weights held by your side, lift the arms out to your until they are aligned with the ground.  Stand up straight with your feet apart and lower your arms and weights down to your sides.  Bend the knees slowly and lower your body as though sitting on a chair. The back must be straight as you prevent the knees from moving forward past your toes. As comfortable as you can, squat back with the legs pushing you back to your original position. Perform the exercise again.

There are plenty of other arm exercises with weights which work the different muscles in this area of the body.  Multi-muscle presses can be done as you lie at a forty-five degree angle or on your back as you push out weights from the chest. You can also perform flies as you hold weights over the head and then lower them to your sides. Rows can also be done by kneeling or lying down on a bench and performing a rowing movement using a weight. Lower this to the floor and then pull it up and down.

The muscle which extends from the neck via the shoulder and back is called trapezius and this can be exercised by holding weights and performing shoulder shrugs. You can also lift the weights from your sides to the chin as the elbows stick out. The weights must be kept close to the body. To do a forearm exercise, you should hold weights at your front and then flex the wrists as you alternate holding the weights with your palms down and up.

Tips for Proper Weight Training

It is necessary to select a weight which allows you to perform twelve repetitions with a little effort without causing you to strain too much.  You should start feeling the need to work harder on the tenth repetition.  The weight training must not exhaust you. It should instead challenge you so that the muscle grows stronger and becomes toned. If you are a beginner, do this exercise with dumbbells weighing three to five pounds and then take it from there.

When holding dumbbells, do not grip it too hard.  Watch your breathing especially during the most difficult parts of the workout.  Breathe in on the simplest part, breathe out when you strain. Do every workout slowly and in a controlled manner. As you extend your arm or leg, the knee joint or elbow must be slightly bent and should not be locked stiff.

Before you do arm exercises with weights, you should consult your doctor to ensure you are in proper health and are allowed to do such workouts. The doctor should rule out chronic conditions or diseases that could affect your ability to safely raise weights. You can have a trainer with you but expect to be asked many questions. These queries will determine if you require a medical clearance prior to lifting weights.  There are also medications that could impair your motor skills.  These questions will also check if you are suffering from asthma, diabetes, eating disorders, heart disease or osteoporosis. 

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What are the Most Effective Arm Exercises for Women?

The most effective arm exercises for women to achieve toned muscles are the ones that focus on their triceps and biceps. 

Biceps are two-headed muscles lying on your upper arm between your elbow and shoulder. Triceps are muscles found on the opposite side of the biceps. Arm workouts can be performed inside a gym or at home. One of the effective ways for females to exercise their arms is using free weights because these help personalize a workout.

The tricep muscles are not usually worked out when doing normal physical tasks unlike the biceps and the shoulders.  Extra effort should be taken to work this muscle group as the movements that make use of the triceps are not commonly done.  While this is so, it is important to remember that the triceps require attention too.

When inside a gym, you can do skull crushers by lying on your back on a flat surface such as a bench.  Grasp a barbell with your arms shoulder-width apart. The wrists must be pointed towards the ceiling and should face forward. Bring the bar at the back of your head and lift this straight while you extend the arms until the bar is over the head.  Bring the bar back to the back of your head as you bend the elbows. Stretch out your arms to bring it back over your head.

Get a free weight which you can raise without straining. You can do this while standing up or sitting on your flat bench. Your back must be straight, your knees bent while both your hands hold the weight. The weights have to be vertically, and not horizontally, held in your hands. Bring the weights at the back of the head your arms are bent and your forearm is parallel to the ground. Bring your weights down till your hands are in line with the shoulders. Lift up the weights back to the starting position at the back of the head and then back down to the shoulders.

Armexercises for women also include bicep curls with dumbbells.  Doing this exercises will strengthen your biceps as they are toned.  Use free weights that you are comfortable with.  These curls also strengthen the forearms.  The weights should be held in each hand with the wrists facing the body.  Let your arms hang at the sides. You must stand straight while performing these workouts and never hunch over.

Raise your weights towards your biceps in a curling movement. Curl back the free weight to the side for a repetition.  Do this with your other hand. The elbows must be close to your sides at all times. Your arm must be the only part moving.  Alternate hands for 2 to 3 sets of 10 repetitions with each hand.

At the gym you can perform barbell curls. Choose your free weights and then stand with the shoulder-width apart. Hold the barbell with the wrists facing front and away from your body. The hands must also be shoulder-width apart. Raise the barbell using a curling movement towards your chest with your back straight. Do 2 to 3 sets of 10 repetitions.

When doing your curls, always remember that you should choose weights that do not cause you to strain too much.  You have to maintain your proper posture at all times.  The weights must be held with the wrists facing the body. The arms must be bent and close to the body as you hold the weights in front. The weights’ ends have to touch. Raise them simultaneously, slowly yet directly over the head. You should rotate your arms for your wrists to face forward once the weights are over the head. Extend your weights until the elbows are straight, bring them together and lower them to the original position. Keep your feet planted on the on the ground and your back straight.

You can actually exercise the arms in the comfort of your own house with household objects that can be used as weights.  This include water bottles and canned goods.  Of course, these exercises can also be done even without weights.  Toning, however, is better achieved with the proper weight resistance. 

For the biceps, shoulder and triceps to be toned, you can perform arm circles. Sit on a chair that has no back or you can stand up straight. Stretch the arms to a ninety-degree angle. The palms must be opened and facing towards the ground. After straightening the arms, make circles using a clockwise movement. Perform as many of this exercise on one direction before switching to another direction. Expect to have tired arms with this workout. If you want added weight, you can hold an object such as a soup can. Perform 3 sets of this exercise daily.

Arm exercises for women also include the ball toss as this strengthens the triceps. Get a medicine ball or any ball in medium size which is a bit heavy. Lie down on your back with your knees bent and your feet on the ground. Hold the ball towards the chest and then push it out. Throw it in the air using your arms. Catch the ball as it comes down and then bring it back slowly to the chest. Do 3 repetitions of 4 every day and increase the number of sets later on.

Arm exercises also include the tricep dip which concentrates on and works out the triceps. This is done by sitting on the edge of a sturdy chair or a bench. Put the hands on the chair or bench and straighten the legs in front.  You should be sitting close to the chair’s edge with your arms supporting your body weight.  Lift and then lower the body using the muscles on your arms. Perform twelve to fifteen reps of this daily.  Increase this to three sets as you gain muscles strength. 

There are also arm exercises for muscle endurance and strength. With muscle endurance, the ability of the muscle to continually contract against resistance is harnessed.  The appearance of toned muscles usually indicate strength but it does not necessarily show muscle endurance.  Endurance have to do with performance rather than aesthetics. 

In order to increase endurance, perform several repetitions with lower resistance. Rather than performing 6 to 8 bicep curls with a 10 pound weight, you can utilize forty percent of the entire weight and perform curls with a four-pound weight twelve to twenty times.  On the other hand, perform lesser repetitions using heavier weights for added strength. You may utilize weight machines, barbells or free weights to do certain exercises. Make sure to work out the forearms, biceps and triceps for complete toning of the arms. Good and proper arm exercises for women are the usual bicep curls, wrist curls, overhead triceps extensions as well as the triceps press down.

Do push-ups because these provide a great total body workout which strengthen your arms if you do them properly. If you are a beginner, you can perform a push-up against your wall or do a modified one on the knees. Watch the position of the buttocks and hips so that when the body is lowered to the ground, your back, buttocks, head, and shoulders are aligned straight. The usual push-up is done with the toes and hands on the floor and the whole body in a straight horizontal or diagonal position as you go down. There are plenty of difficult push-ups like the incline, one-handed and knuckle push-ups. There are even those done on stability balls. Perform the number of push-ups that you can comfortably do while maintaining a good form. Eventually add more reps as your strength increases.

You can also perform pull-ups or chin-ups as these effectively strengthen and tone the arms. When you do a chin-up, an exercise easier than the pull-ups, your palms face you. When you do pull-ups, your palms face away. Have someone to help you by pushing you up when doing the final part of chin-ups. Perform as many chin-ups as you can and then add more reps eventually.  When such an exercise becomes easier for you, you can then add pull-ups to your workout routine.  For advanced pull-ups, do them with hanging weights or weighted belts. Perform this only when your body is ready for it.

You can also tone flabby arms with cardiovascular workouts. You prepare your body for that fat-burning motion when you include cardio in your strength-training exercise. Perform twenty minutes of cardio daily like walking, jogging, running, biking or swimming during the days when you take a break from your weight training. You can also walk or run on a treadmill.

Strength training is important in your goal to lose flab in your arms. You should perform strength training two times a week. Perform them on two non-consecutive days and not two days straight.  Do cardio exercises on alternating days. With the proper exercise regimen that combines strength and resistance training as well as cardio exercises, the best arm exercises for women can give you toned and firm arms that you can confidently show off.  

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How to Get Skinny Arms

Many people are interested to know how to get skinny arms. After all, the arms are a tell-tale sign of whether you have been lifting weights or just spoonful after spoonful of food, and unlike the abs and thighs that can be hidden under layers of clothing, your arms are pretty much exposed to the rest of society most of the year.

Let’s face it, the arms may not be the first thing that comes to mind when you think of body parts that you want to have toned, but firm arms are definitely more desirable than ones that are flabby and always bulging out of your outfits.

The Ultimate Myth About Thin and Toned Arms

So you are ready to work out and are excited to get those toned and skinny arms, and you have done your research to know what exercises are best to get the results you want. Unfortunately, if you have been told of the one or two forms of exercise that promise to burn fat off of your arms, chances are that you have been duped. There is one ultimate myth about getting thin and toned arms, and that is that one main form of exercise will do it for you.

This is true in all cases as well: there is no such thing as spot reducing or burning off fat from one specific area of the body. When the body burns fat, the fat does not come from one specific area, but rather from anywhere in the body where fat can be stored. Lifting weights can burn fat that is stored in your stomach area, but doing squats can also mean that you are burning fat off of your arms.

What this simply means is that there is no one easy program that will help you get those thin arms fast. Reality check: all those creams and oils that say that they will burn fat off specific body parts as well is just a smart marketing gimmick made up to make you spend your money. The simple truth is, skinny arms are a result of pure and simple hard work, determination, and proper diet and nutrition as well.

Getting Started

What you need to do to get started on getting those skinny arms is to first set your goals. This means you have to be clear on just how much flab on the arms you want to lose, or if you do want to tone them up a bit so that cuts appear when you flex them. You can start by measuring your arms first to have a clearer picture of where you are at the moment. This can be your guide if you want skinnier arms as you will need to get that measurement down by the end of a specific time frame.

If you want toned arms, you can try flexing your arms to see which muscles you want developed. It is hard to mark and measure these cuts, but you will see if there is any progress or not as a result of your exercise.

Once you have your goal set up, you should condition your mind the same way. Write down your goal to remind yourself of what you want to achieve. Better yet, get pictures of the toned arms you want so that you have the motivation to drive you. Most of all, do plan out how exactly you wish to reach your goal, and make the exercises a part of your everyday life. Similarly, you should adjust your eating habits as well and start being conscious of the foods you take in. Toning your arms or getting skinny ones requires both mental and physical effort that will be manifested on your day-to-day life.

Exercises for Toned Arms

Although it has been stated earlier that skinny arms are not a result of just one or a few specific exercises, there are some routines that will help you tone those arm muscles better. Do these exercises at least four times a week, and of course, couple them with other cardio exercises, weight training exercises, and the proper diet.

Tricep Push Ups

Tricep push ups are one of the exercises that will focus on your arm muscles, specifically your triceps or the muscles located at the back of your arms. Similar to a regular push up, position yourself in a plank position and hold yourself up with your arms. However, position your arms so that your hands are able to make a diamond shape. Finally when you bring your body down, let your elbows bend in and towards your body and not outwards like in a regular push up.

This will target your arms and will help you tone your muscles with about 12 repetitions, 3 times a day. You can also do the beginner method which is basically the same but with your knees on the floor as you do the exercise.

Dumbbell Bicep Curl

This exercise is very easy to do and is great for toning your arms. The secret however, is in keeping the proper form throughout the exercise. Start by standing up straight, tuck your shoulders back a bit, and with your palms facing forward, keep your elbows next to your body.

 Use weights that you are comfortable with and carefully curl your arms until you are able to lift those weights. Make sure to keep your elbows close to your body. You can also modify this a bit to do a hammer curl, which is the same thing but with your arms sideways. Do this exercise anywhere from 6-12 reps, three times.

Arm Sculpting Through Yoga

Another great exercise or fitness program that you can get in to to get those toned or skinny arms is yoga. Yoga may not require you to lift any weights or to actually sweat at the end of the program, but it will engage almost every muscle in your body and most especially your arms. The planks and other yoga positions let you support your body weight on your arms, making them ideal for muscle toning.

Conclusion

These are just a few tips and exercises on how to get skinny arms. Again, the most important thing is for you to set your goals and to stick to any program or exercise you have laid out to reach those goals. Avoid excuses, do not make these temporary, and do change your lifestyle with proper nutrition and exercise.

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How an Eye Cream for Dark Circles Works

An eye cream for dark circles works by targeting the aging skin in the eye area.  There are a lot of creams like this on the market these days and you can definitely find one that suits your taste and budget.  Most of them come in an all-in-one package, being able to deal with crows feet, swollen eyes, eye bags, fine lines, wrinkles, and dry skin.

Before going further on the eye cream, it is best to first understand the dark circles around the eyes and what causes them.  When you try to do some research, you will find out that there are many factors that can lead to dark eye circles.  They may be hereditary, a form of allergic reaction, or simply a result of stress and lack of sleep.  Of course, they may also be caused by aging.

Many experts agree that the capillaries under the eyes can cause dark circles.  When they are fragile and unhealthy, they let the blood particles and fluids leak through.  These particles would form clusters under the skin and become obvious in the form of dark circles.

Using an eye cream for dark circles primarily works by helping you maintain a healthy and youthful complexion.  If you thought that your facial moisturizer is enough, think again.  Eye creams were not invented for no reason.  They were manufactured to address specific needs, such as taking care of the skin problems which occur in the eye area.  Their formulations are specifically made to nourish and protect the vulnerable skin around the eyes.  They smooth out fine lines, lift the sagging, reduce swelling, increase hydration, and restore brighter and happier eyes.

When searching for the best eye cream for dark circles, it is imperative that you first read the list of ingredients.  You should learn about their active ingredients and whether they can certainly help in targeting the root cause of your problem.

Basically, here are the ingredients you must look for:  vitamin C, vitamin K, licorice extract, and kojik acid.  You may also want to try creams which have other rejuvenating ingredients like peptides, retinol, hyaluronic acid, vitamin E, alpha-hydroxy acid (AHA), haloxyl, and liposomes.  They have all been proven to significantly improve the puffiness and darkness of the skin in the eye area.

If you are prone to allergies or you are simply not comfortable with the idea of using any chemically based creams, there are also natural eye creams that can deal with dark circles.  They can be found both online and offline so you will not have trouble getting one.  With a natural eye cream for dark circles, you will not have to worry about suffering from allergic reactions or side effects.  They are generally thought as the safer choice since they are made from natural substances.  Of course, if natural creams neither appeal to you, you can always resort to the good old cucumber.  Slice two thin circles and put them on your eyes.  The coolness will not only soothe the tired and aging skin in your eye area but also give you a very affordable therapy.

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Ingredients You Should Look for in an Under Eye Cream

There are so many under eye cream products available on the market these days.  The problem is no longer finding one but finding the RIGHT one.  In this article, you will learn about what to look for in an eye cream to ensure that you’re only getting the best product.

First off, you have to understand that it’s never too early to use an eye cream.  Wrinkles and dark circles develop slowly and you would hardly notice them in their early stage.  The best way to go is still play defensive.  Prevent them from emerging even before they show any signs.

An under eye cream can significantly help in moisturizing the skin in your eye area.  Some people think that using a regular moisturizer would do and that availing a cream specifically for the eyes is not needed.  Well, this is actually a wrong notion.  Did you know that the water in your regular moisturizer can add puffiness to your eyes?  This is because it contains a lot of water and the water is absorbed by the skin in your eye area.  If you use an eye cream, it will have the formulation that will suit the eye area best.

When searching for an eye cream, there are some essential ingredients you should watch out for.  Here’s a quick list:

·   Hyaluronic acid--  This is a kind of ultra moisturizer which makes the skin look younger and healthier.   It aids in preventing collagen and elastin loss.  When you have enough of these two, you can enjoy a firmer and winkle-free skin.

·   Antioxidants—Antioxidants such as acai berry and resveratrol help in removing dead skin cells as well as other skin impurities.  They revitalize the skin, especially around the eyes, to make you look fresh and rejuvenated.

·   Retinol—An under eye cream which has retinol is also an excellent choice.  Retinol is a vitamin A derivative which works by stimulating the turnover of cells as well as the production of collagen.  It helps strengthen the skin and lessen the imperfections of tone and complexion.  However, one thing you have to remember is that this ingredient can make your skin more sensitive to the sun.  You must only apply the cream before bed time.

·   Neuropeptides—If you have sensitive skin, purchasing an eye cream, that has neuropeptides can be your best choice.  Like retinol, they also stimulate the production of collagen and elastin.  They are just gentler.

·   Vitamins C and E—Vitamins C and E have long been used not only for under eye cream products but also for other cosmetic items such as make up, lotions, butters, and scrubs.  These two are very potent when it comes to battling the signs of aging.  Vitamin C supports collagen production and promotes the elasticity of the skin.  Vitamin E, on the other hand, soothes the rough and dry texture of the skin as well as protects it from the harmful elements from the environment.  These elements primarily cause skin wrinkling and deterioration.

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