Arm fat is one of the most stubborn types of fat, often lingering even after you get slimmed down. It does not let you wear clothes that reveal your arms .These exercises are designed for women of all age group. It's time to act !
In today's blog , you will find the most effective exercises that will help you to tone your arm muscles. Naturally, this wont happen overnight, but if you stick to your training routine, you will see amazing results pretty quickly. But you need to have perseverance & patience. Please keep in mind no magic will happen in 7, 15 or 20 days, as claimed by many in internet. You will never be able to lose arm fat with just free movements of your arms as exercise to have a slim arm as many guarantee in internet. You need to create that EPOC effect (Excess Post Exercise Oxygen Consumption) or the after-burn effect, which is must to melt fat & tone your arms. To create this EPOC effect your muscles of the targeted area need to get contracted & stretched continuously with proper tension applied with weight & the routine intensity has to be increased with proper selection of exercises & enhanced level of difficulty, here the weight can be a pair of dumbbell or your body weight & reducing the rest duration between exercises & sets.
I have selected 13 very simple but effective exercises that you can do at your home. Out of these 13 , the first 2 are warm-ups , the 3rd exercise is for arm, shoulder & back strength, 4th to 11th exercises are for upper arms covering - deltoids, triceps & biceps and 12th & 13th exercises are for the forearms, thus your whole of arm gets covered. Always remember that out of the total arm area , TRICEPS are the place which gets the maximum SAGGING & FLABBINESS or fat concentration, to tackle this the exercises that I have selected related to the Triceps are with a bit higher level of difficulty & should not be missed by any chance. These exercises not only will help you to lose arm fat , but will also tone them and make your arms slim.
EXERCISES :
1. Scissors : 2 sets x 20 reps./ set.
Stand straight , lift your arms so that they are positioned at shoulder height, with feet slightly apart. stretch your arms to the sides & then move them in a crisscross pattern, like movement of a pair of scissors. Your right arm should overlap your left one in front of you. Then your left arm should go over your right one. This exercise is very effective due to it's cardio effect & high speed, this exercise is also a perfect warm-up as it heats up your body & increases your heart rate.
Rest between sets 10 seconds.
2. Hands Up - Hands Down : 2 sets x 30 seconds / set.
Stand straight with feet slightly apart, slowly lift your hands up into the air & then bring them down. After some time slowly start to increase the speed & reduce the arm swing depth. This is a simple warm-up exercise but works your whole arm. It tones the muscles , which makes your arms look slimmer.
Rest between sets 10 seconds.
3. Wall Push-Ups : 2 sets x 20 reps/set.
Stand straight facing the wall , take 2 steps away from it, place your hands on the wall. Push your whole body towards the wall & brace yourself with the help of your arms. Stay in this position for couple of seconds, after that force your arm muscles to return your body to the starting position. This is much easier than standard floor push-ups but are effective. This exercise gives a nice shape to your arms & tones your back as well. Also, the wall works as a kind of resistance which increases your arm, shoulder & back strength.
Rest between sets 10 seconds.
4. Arm Circles : 2 sets x 20 reps (10 clockwise+10 anticlockwise) / set .
Stand straight with feet slightly apart, hold a light weight dumbbell in each of your arms, arms should be stretched out to the sides and lifted to shoulder height. Begin to do circular movements with your arms , first clockwise & then anticlockwise. To make this exercise bit intense , you can make bigger circular motion.
Rest between sets 10 seconds.
5. Lateral & Front Arm Raise : 2 sets x 10 reps / set.
Stand straight with your feet slightly apart, hold a dumbbell of weight with which you can do maximum 10 reps per set, in each of your hands, place both your arms to your sides, then from that position raise both your arms to your sides with palms facing downwards, bring them to original position & immediately raise both you arms to your front with palms facing upwards & bring them back to original position & again immediately raise your arms side ways . This exercise is considered very effective for melting fat from your upper arm area (front & side deltoids) & also gives them a very good shape & toned .
Rest between sets 10 seconds.
6. Plank : 2 sets x 15 seconds / set.
Lie on the floor, flex your elbows & prop up the upper part of your body. Stay in this position for 15 seconds, your back should be perfectly straight & do normal breathing. This exercise strengthens your arms & removes the useless layer of fat covering up. It is also effective for your legs & whole core of your body.
Rest between sets 10 seconds.
7. Overhead Triceps Extension : 3 sets x 10 reps / arm / set.
Stand straight with feet apart, take a dumbbell of a weight with which you can do maximum 10 reps per arm in a set, in your hands & stretch it over your head, then bend your elbow keeping your arm in same position & again stretch your arm over your head, then return to initial position and repeat. Do not hurry the movement as you might pull a muscle. This exercise causes stretch & contraction in your triceps , it not only tones your triceps area but also burns fat fast.
Rest between sets 10 seconds.
8. Bend-Over Arm extensions : 2 sets x 15 reps / set.
Take a pair of dumbbells of weight with which you can do maximum 15-20 reps per set. Hold the dumbbells in both your hands, Bend forward so that your upper body is near parallel to the floor. Place both your hands on both your sides with folded elbow, then extend both your hands backwards & hold that stretch for 3-4 seconds creating a contraction on your triceps & then again bring back to original position. This is an excellent exercise to tone your triceps .
Rest between sets 10 seconds.
9. Bench Dips : 2 sets x 10 reps / set.
Take a chair or bench which is about 2 feet of height from the floor, make it steady with wall support so that it does not shift or tilt during exercise. Take one step away from your chair with your back towards it, put your hands on the edge of the seat , keep your upper body straight. With your feet placed firmly on the floor, bend your knees, lower your body towards the floor , but do not touch it, you need to stop several inches above the floor, raise your body back to the initial position, while moving up try to use mostly your arms. This exercise will effectively strengthen and tone not only your arms specially triceps , but also your back. Initially this seems difficult, but once you repeat daily it becomes easy. You may start with one set with 5-7 reps to start with, gradually as you progress increase the sets & reps.
Rest between sets 10 seconds.
10. Alternate Bicep Curls : 3 sets x 10 reps / arm / set.
Stand straight , hold in both your hands two dumbbells of a weight with which you can do maximum 10 reps per set. Alternately curl your arms from your elbow , both your upper arms should be fixed to your sides, the movement has to be only from elbow & below. While you curl your arms up , slightly twist your wrists outward to create a strong contraction of your biceps .This exercise creates a very good contraction & stretch in your biceps & upper arm helping fat burning & toning.
Rest between sets 10 seconds.
11. Side Hammer Curls : 3 sets x 10 reps / arm / set.
Stand straight , in your right hand hold a dumbbell, then curl your hand side ways from elbow up to front of your chest do 10 times & then change to left hand. This not only tones your triceps , but also tones your front & side biceps.
Rest between sets 10 seconds.
12. Front Fore-arm Hammer curls : 3 sets x 10 reps / set.
The standing stance in this exercise is same as in side hammer curls, only you have to curl your hands from elbow in front of your body instead of side ways. This exercise is an excellent for toning the outer or front of your fore-arms.
Rest between sets 10 seconds.
13. Palm up & down wrist curls : 2 sets x 10 reps up & 10 reps down / set.
Stand straight , extend both your arms to your front with palm facing upwards , hold a light weight dumbbell in each of your hands, first curl both your wrists upwards , then turn your both your wrists downwards & curl your wrists downwards , do this up & down curls alternatively. This exercise tones your inner & outer fore-arms & removes any extra fat in that area.
Rest between sets 10 seconds.
All the exercises explained here become most effective if done daily or at least 4 days a week (on alternate days). When you start getting rid of body fat, you will automatically make your arms appear slim and smaller. These exercises will not only help you to lose arm fat, but also tighten the skin which becomes lose after loss of fat. Regular aerobics exercise along with balanced diet & good sleep speeds up the toning process.
Great !
ReplyDeleteExcellent, very usefull.
ReplyDeleteTHANKS FOR YOUR APPRECIATION.
ReplyDeleteRGDS.