5 Exercises to Ditch Arm Flab Forever
Advertisement

That infamous area along the back of your arms is the nemesis of so many women. But spot-reducing is not the way to tackle the jiggle. Lowering fat stores in one specific area of the body is essentially impossible to accomplish and should not be a part of your fitness regimen. Fighting arm flab requires more than just spot treatment!

In order to tone the backs of your arms, which is where your triceps muscles are, remember this: Specific exercises to increase your lean muscle mass will get you results, but you must also decrease your caloric intake without risking too much muscle loss. So to lose the wiggle and jiggle, be sure to eat a healthy balanced diet with proper nutrients; get at least six to eight hours of sleep so that your body can repair, recover, and build muscle; and consistently maintain your exercise program. I also recommend drinking half your body weight in ounces of water daily. (That means if you weigh 100 pounds, you need to drink 50 ounces of water.) Water will help you feel fuller and more alert. Then be sure to incorporate these five flab-fighting exercises into your workout routine.

How it works: Do each exercise back to back with no rest, performing as many repetitions as possible in 30 to 60 seconds. 

1. Thumb Downs: Stand with your feet in a wide stance and point your toes outward. It is important to note that your knees should be in line with your toes. Keep your spine in a neutral position, chin up and hips pulled in. Next, fully extend both arms outward (right arm directly over right knee and vice versa) with your hands in the thumbs up position. Next, rotate the thumbs in and downward (as if you were pouring our a bottle of water). Slowly lower your arms, thumbs brushing closely inside the thighs until they meet (starting position). Then in one quick sweeping action, raise the arms up as high as possible following the same angle as the descent. 

2. Bridge the Gap: Stand with your back against a corner. Walk your feet forward, keeping only your head and back against the wall. Raise your arms up 90 degrees with elbows bent. Squeeze your shoulders blades together while contracting your triceps and drive your elbows back into the walls to lift your body off of it. You'll end up in a standing position. Retract.

3. Hands of Time: Start in a standard pushup position (with your feet fully extended outward and your hands directly under your shoulders) slightly pick your right hand off of the ground and begin to perform as many counter clockwise circle as possible for 15 to 30 seconds. Then quickly switch directions (clockwise) for another 15 to 30 seconds. Be sure to contract the tricep muscle on the circling arm to maximize gains while doing your best to keep your hips level.

4. Geisha-Ups: Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips and extend your arms out in front of your body with palms facing the floor and arms positioned shoulder width apart (child's pose in yoga). Next, drive your hips forward and fall into a pushup position attempting to come as close to the ground with your chest as possible (knees remaining on the ground). Elbows will be tight on your side, in order to maximize tricep development. Retract.

5. Body Rockers: Start in a traditional plank position with your legs fully extended and the upper portion of your body supported with your elbows. Next, replace your elbows with your hands until you reach a traditional pushup position so your hands are now supporting your upper body. Return to your elbows.

43855 shared this
43855
Comments
comments powered by Disqus