Can I have my arm flab surgically removed?
How about a less radical approach.
Bat wings, Hi Betty’s, Bar Mitzvah arms, chicken wings and grocery bags. Call them what you will, no woman likes them or wants them. These horrible names for the historical and dreaded arm flab problem can now be removed from your vocabulary!
Tank top and bathing suit season is just about over. For many of you this is a welcome relief.
Hide your arms under long sleeve sweaters and jackets for the next six months and forget about the arm flab. How about putting a little more effort into those grocery bags you call arms?! Target your triceps and biceps, clean up your diet and forget about the plastic surgeon. Show your beautiful arms to the world all year round!
Most women who are on low-calorie diets and exercise regularly lose weight all over their bodies–not just in one spot. Toning up your arms requires additional resistance training for that area. This means that you need to lift weights that target the biceps which are on the top of the upper arms and the triceps which is the opposing muscle group on the underside of your upper arm. The weight must be heavy enough to overload the muscles so they will grow and develop into toned and shapely muscles. Commit to training these muscle groups three times a week and you will see results. You MUST be willing to do the work!
Target your triceps and biceps, clean up your diet and forget about the plastic surgeon. Show your beautiful arms to the world all year round!
Here are some of my favorite exercises for developing toned and shapely triceps.
Pushups…all kinds! Especially the Diamond Pushup!
3 sets x 8-12 repititions
Lie down on your mat or the floor. Bring your hands together under the center of your chest. Create a diamond shape with your index fingers and thumbs. Fingers pointing straight ahead. Your elbows will be pointing out to the side.
Extend your elbows and push your body up and away from the floor. Careful not to lock out your elbows. Lower back down until you are 4-6 inches from the floor. Repeat this exercises 10 more times. Just try! You may modify the posture by lowering to your knees. Always keep your belly pulling in to your spine to protect your back. Gaze off the tip of your nose to keep your neck properly aligned.
Tricep Kick Backs
3 sets x 12-20 repititions
Use a flat bench or the back of a chair for this exercise. Stand sideways to the bench. Place your right hand and right knee on the bench. Keep your back flat and your belly in tight to your spine. Gaze off the tip of your nose. Hold a dumbell in the left hand. Raise your elbow so your arm is parallel to the floor. Your elbow should be bent at a right angle. Keep your shoulder joint still while you extend your lower arm back toward your hip. Add a little lift and squeeze of the tricep muscle. Return your dumbell to your shoulder. Repeat this exercise until you can’t do any more. Make sure your weight is heavy enough. The last three reps should be very difficult to perform!
Lie flat on a bench. Knees bent and feet flat on the bench. If you are really tall, place your feet on the floor. Hold a dumbell in each hand directly over your chest with the palms facing each other. The dumbells should almost be touching. Keep your elbows locked and don’t let your shoulders move. Bend your elbows until the dumbells are lowered down to either side of your head. Extend and reach your arms toward the ceiling…back to the start position. Repeat until you can’t do any more!
Increase your weights as the exercises become easier.