Are you too ashamed to take your cardigan off when you go out because you’re embarrassed your saggy arms will let you down? Do you envy people who show off their thin arms with the sorts of spaghetti strap tops and dresses you wished you could wear? Are you wondering how to get rid of flabby arms?
I’ve got this friend who always leaves her jacket or cardigan on when we go out to a bar or any other social event. I can’t tell you how many times people have said ‘aren’t you hot in that cardigan, why don’t you take it off?’
It’s a constant annoyance to her yet she still stubbornly refuses to bare her upper appendage to anyone. Her reason for this being? She hates her fat flabby arms!! And this coming from someone who isn’t overweight in anyway, shape or form.
According to my friend she started noticing flabby, sagging skin around her arms after she lost some weight following a diet.
Now that’s not an isolated case, there are women everywhere (and men to a lesser extent) who feel too ashamed or embarrassed to bear their uncovered arms in public.
I too look at my arms and even though I don’t have much in the way of saggy or flabby skin, I can certainly see potential for the development of my very own glorious bingo wings. What joy! Not. I already have a broad upper body frame as it is, but couple that with big flabby arms… there’s one hot mess just waiting to happen.
The thought of being restricted from wearing what I want just because my arms are starting to get a little podgy motivates me into doing something about it NOW. Prevention being better than cure and all that good stuff I thought I’d explore a few workout options which will help you (and me) to totally obliterate all traces of unsightly flabbiness from our arms.
The good news about training your arms is that they tend to respond fairly quickly to strength building exercises. However if you’re not losing the excess fat around the arm in the first instance, you may have a hard time seeing any improvement in muscle definition.
Remember the aim is to develop muscle tone AND lose excess fat, so you will still need to supplement the following exercises with a healthy eating plan and regular cardiovascular workouts. That way you’ll achieve slender looking arms faster.
I can hear you groaning already but they really aren’t that bad once you get used to them. If you’ve never done a push up in your life, then a very easy way to get started is to do them against a wall. Simply stand facing the wall and place your hands next to your chest but at shoulder length apart on the wall.
Make sure you have enough space between you and the wall so that you can really lean into it to maximise the push up. Keep your back straight as you do them and be sure to stay on your toes (how else will you be able to lean forward!). For non beginners you know the drill. Just make sure you keep your back straight and inline with the rest of your body. For a more intense push up bring your arms in closer together.
Try to do as many as you can – – a good beginning guide is to start with 10 repetitions. Give yourself a 30 second break in between, then do another set. See if you can work your way up to 4-6 sets. Find that easy? Just keep adding to the repetitions and/or sets. And if you’re really struggling to do this then you can always cheat try doing the half press up where you have your knees bended. Just make sure you are holding the same straight frame as the full press up and that your weight is over your arms.
Push ups are great because not only do they give your core muscles a good workout, they work your triceps and biceps too.
These can easily be done in the home on a chair (one which is sturdy and will not slip from underneath you). I tend to use my sofa at least that way I know It’s not going to move anywhere.
Place your hands on either side of where you’re sat with your hands gripping the edge of the seat. Tighten your stomach muscles, lift yourself up and forwards then gently lower yourself as close to the ground as possible whilst maintaining a straight back. Imagine sliding your back down a wall until your elbows reach a 90 degree angle with your shoulders. Then lift yourself back up and repeat. The further out your legs go, the greater you work your triceps.
As triceps dips are a little harder to visualise than push ups I’ve found this video which will talk you through the different levels of triceps dips.
With this one, not only are you working those triceps but your shoulders and tummy muscles too.
You’ll need a couple of dumbbells for these. Check out the Tone Fitness Dumbbell Set with Rack.It’s only available in the US currently but a UK alternative would be the Reebok Hand Weights Set. If you prefer to keep costs down you could use items from around the home. Fill up a couple of bottles of water or grab a few cans of beans. Whatever is going to give you enough resistance.
Standing with your feet shoulder width apart and palms facing forwards bring the dumbbells (or whatever you’re substitute is) up to your shoulders. Squeeze your biceps then bring your arms back down. Keep your back straight, shoulders down and elbows in as close to your sides as you possibly can. Try this for 6-12 repetitions with approximately 3-4 sets.
Got that move down? You also can modify the emphasis of the lift by rotating the position of the arms. So if you do the same lift, this time with your palms facing your sides you’ll end up working a different part of the bicep.
With this you’ll be working one arm at a time with one of your weights. You can either do this exercise with one knee on the ground as in the video below, on a bench or some other stable flat surface.
Place one hand on the ground or bench directly underneath your shoulder. With your free arm pick up your weight and extend the arm behind whilst squeezing your triceps muscle. Try to keep your elbow close to the body and not swing the arm. This video shows you 3 variations of this move.
Once again aim for 6-12 repetitions with 3-4 sets.
These sets of exercises should only take a few minutes out of your day to do. Remember to take appropriate rest days in between so you don’t over work your muscles. Believe me; if you’re doing these exercises correctly you will feel the burn!
So there you have it. No more excuses for keeping your arms under wraps, you know how to get rid of flabby arms, you’ve just got to make it happen.
Other articles which may be of interest:
- Shake Weight for Women Review
- Shake Weight for Men Review
Image courtesy of Ambro:FreeDigitalPhotos.net