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.