We’ve all been there. Life gets busy. Your kids are home for the summer and your “me” time suddenly disappears. Or maybe your motivation has just been slacking a bit lately. Well as with anything else in life the saying “If you don’t use it, you lose it” holds true to muscle tone as well.
Flabby arms are caused when there’s excess fat or skin around the upper arm and there isn’t adequate muscle to give your arm the toned and firm look you’re seeking. This can be solved by working out primarily the bicep and tricep muscles. These are the muscles groups running on both the top and bottom of your arms. As with any exercise routine, you’ll see the best results when combining exercises for these two muscle groups with a larger fitness routine. Remember, all of the muscles in the body support each other so the stronger you can be in one muscle group can only help to magnify the strength in another.
Getting rid of flabby arms will require persistence, but you can easily incorporate 10 minute focused workouts into your day to decrease the flab, and increase the fab. All you’ll need are a couple light dumbbells ranging from 5 – 15 lbs and a few minutes of your time. Because you’re looking to tone your arms, not bulk up; with each of the below exercises you’ll want to do repititions of between 10 – 15. If you find yourself only being able to complete 7 – 8 reps use a lower weight until you gain more strength. Remember, we’re looking to slim and tone your arms, not get big and bulky.
Here are a couple of our favorite exercises for getting rid of flabby arms:
Stand or sit with your legs shoulder width apart and your arms fully extended at your sides; elbows touching your sides. Slowly and steadily curl the weight keeping your palms facing up until the dumbbell is nearly touching your chin. Maintaining good form is the key to this exercise. Be sure to keep your elbows steady, and at your sides. Many times the tendency is to use a swinging motion which uses momentum to complete the movement. This is cheating, and if you find yourself doing this back down to a lower weight until you can properly complete the curl motion. Do 3 sets of 10 – 15 repititions for this exercise.
Lie on a bench (or the ground could even do) with a dumbbell in each hand extended upward; palms should be facing each other. With a slow and steady movement bend at the elbow until the weights are next to your head. You should feel the muscle contraction in the back of your arms both while lowering and raising the weights. Do this 10 – 15 times, and for 3 sets.
Now it’s back to the biceps one last time before the workout ends. This exercise is very similar to the bicep curl, and does wonders to get rid of flabby arms. You’ll have the same posture as the bicep curl, with the only difference being hand position. This time we’re going to curl with our palms facing each other (think of a hammer swinging motion). At the top of the curl hold for a count of 2 before steadily extending your arm back downward. 3 sets of 10 – 15 reps will do the trick.
This exercise can be a little tricky to maintain quality form, so we suggest starting out with lower weights until you gain a feel for what proper form is like. Hold a dumbbell in each hand and bend forward at the waist 90 degrees until you’re parallel with the floor. Keep your elbows planted firmly at your hips and slowly extend your arm backwards squeezing your tricep muscle. Once you feel comfortable with this movement try adding a variation by rotating your palms to face the floor as you extend backwards. This’ll help you work a different part of the tricep muscle. Aim for 3 sets of 10 – 15 reps.
There you have it! This workout to get rid of flabby arms can be done in under 20 minutes a day, and done 3 times a week will help you significantly get rid of excess arm fat and flab.