Top 5 Exercises to Reduce Flabby Arms: Women

Top 5 Exercises to Reduce Flabby Arms: Women

Frustration can set in when you look at a picture or view your body in the mirror to see a slight area that has been troubling you for some time.  Some common areas that can inflict such frustration include but are not limited to the abdominals, obliques, thighs, inner thighs, and the triceps.  While each area is known to have some form of ill viewing displeasure to your eyes, be aware that you can help prevent and reduce these areas from wreaking havoc.  The remainder of this topic will look into how you can destroy or reduce the unsightly area that is your arms, which have also been called flabby arms or chicken wings.

When referring to flabby arms, generally the triceps are to blame.  In addition, the biceps can cause problems and so can the brachioradialis.  With that said how do you reduce arm flab and tone them up so that you can wear armless shirts?  Listed below are five exercises you need to start adding regularly to your workout routine if you want to tone and add a more defined shape to those “flabby arms.”  Before you start on an exercise program; however, you will need to have a sound diet free from excess fats and added sugars to help eliminate any unwanted fat from entering your body.

Top 5 Exercises to Reduce Flabby Arms For Women

  1. Dips.  Any exercise that fights gravity in such a strong fashion means you are likely to be working your body hard.  Dips are the exercise that can really shape and tone your arms in a hurry, when they are performed in a safe manner.  They have been known to activate arm muscles at a high level when compared to many other exercises, so adding dips into your routine is essential to eliminate flabby arms.  Starting out might be difficult, but three sets of as many reps as you can complete is where you should start.
  2. Push-Ups. Just because you are a woman, it does not mean you cannot complete a push-up.  This is how gender roles are formed and, hence, flabby arms.  Push-ups are the second ideal exercise for your flabby arms and they are hard because they work.  Keep a proper form when completing your push-ups and start light with this exercise as well.  If you need help with your form, you can use a mirror to help assist.  Complete as many reps as you can for a total of three sets.
  3. Biceps Curls. You see many people doing many versions of these in the gym.  In order to eliminate the flabby arms, you will need to directly work the biceps, triceps, and brachioradialis muscles.  The biceps curls pretty much do this all, except the triceps part.  You will complete just a basic standing biceps curl with your elbows in close to your body.  Aim for sufficient weight so that you can complete three sets of 15 with some struggle at the end.
  4. Triceps Pushdowns. You will get the most out of your arms if you use a cable machine.  Follow along with your form for this exercise tricep exercise and make sure to set the weight properly so that you can complete three sets of 15 with struggle at the end.
  5. Triceps Kickbacks using a Band. This is a slight twist on the dumbbell version, but triceps kickbacks are ideal for the triceps (with the added benefit of working the core secondarily).  Grab a resistance band and perform kickbacks by extending your arm backwards.  You should aim to complete three sets of 15 reps in order to tone your arms and the last couple of reps need to be almost impossible for you to get results.






About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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