If you are tired of flabby arms try these 5 exercises to get toned and firm arms
Flabby arms are something that many women struggle with, being overweight will contribute to excess fat on different parts of your body. Most women tend store fat on different parts of their body, the arms are one of them. They can prevent you from wearing short sleeve shirts and the older you get your arms will sag even more.
I have noticed that many famous actresses seem to struggle with flabby arms. It does not have to be this way, there are simple ways to firm of those arms and go from fat to firm. There are some theories that exercising your arms is bad for you. I believe that is wrong, if that were the case why are there so many older women that exercise and have firm and toned arms.
I realize there are many women who do not like to exercise, here is an interesting article that actually justifies why you should not exercise and why exercise is bad for you. Otherwise read on and learn how to get your arms in better shape.
What causes flabby arms?
Flabby arms affect women of any age group. Changes that occur during your life will affect your arms. Gaining more weight contributes to more fat and there are some women who are predisposed to fat accumulation in the arms.
Women over the age of 30 begin to see a decrease in muscle and an increase in body fat. As you probably already suspect, your hormones are the big culprit. Changes in estrogen levels affect many things, your mood changes, breasts begin to sag and fat begins to accumulate in places where it never had before.
Another thing that happens after the age of 30 is that women become less active. Many women have a family to look after along with working, taking care of the kids, and other household chores. As you age, your metabolism slows down so your body burns fewer calories and fat accumulates.
The upper arms is composed of 2 muscle groups, the bicep which is the small two-headed muscle on the upper arm above the forearm, it extends upward and crosses the shoulder. Biceps are responsible for pulling movements. The bicep muscle makes up 33% of your arm.
The triceps muscle is the extensor of the elbow it is a three-headed muscle and is more powerful than the bicep muscle. Strong triceps give you more pushing power letting you move things around much easier.
You will notice most women’s arms sag on the bottom so exercising the triceps muscle will quickly firm and tone your arms. However, to have firm and toned arms you should not neglect the bicep muscle. Below are some of the best exercises you can do to get rid of those flabby looking arms.
You can do arm circles using some light dumbbells, if you do not have dumbbells you can improvise with a pair of soup cans of equal weight.
Grab a dumbbell in each hand, place arms parallel to your side and use a slow swirling motion with your arms. doing 10 forward movements followed by 10 reverse.
Standing side raises
With the same weight raise up your arms to the side parallel with your shoulders squeezing your shoulders at the top then lowering them back down.
Flip your arms facing the ceiling with weights in your hand, curl them up almost to the side of your head and then slowly move them back down again. For best results try squeezing during the upward contraction, hold for a second then come back down. Repeat the movement for 10 repetitions.
The military press is performed by bringing the arms upward and then pushing to the top, you will feel this movement in both the triceps and your shoulders.
This is an important exercise that targets the triceps muscle (lower arm) raise your arms. Raise your arms to the top of your head palms facing each other, lower the weight down behind your head and then bring them back up. try squeezing the triceps when you come to the top of the movement and then repeat for 10 repetitions.
Pulse ups hit the shoulders and the back of the arms, to do this exercise lean forward alittle while slightly bending the knees, bring your arms upwards to a parallel position and then come back down. Repeat for 10 repetitions.
While there are many arm exercises the ones mentioned above are great for firming up your arms. If you do these exercises ona regular bassis you may want to try slowly increasing the weight and doing more sets with more repetitions. For best results try performing these exercises 3-4 times per week.