10 Best Home Exercises To Get Rid OF Flabby Arms

Flabby arms can feel embarrassing and uncomfortable, especially in summer when it’s nice to wear tshirts and dresses. But don’t worry, there are simple exercises you can do at home to tone those arms and reduce flabby arms for good!We’re talking here about toning up your triceps, those large muscles at the back of your arms that are used when straightening the arms out.

Working on this area can really improve the look of your arms, making them appear more toned and firm. You can do these arm exercises with or without hand weights (also called dumbbells). Let’s get started!

1. Push Ups

Push-ups are one exercise that works in improving the strength of our body. It involves arm and knee strength. While the push-up basically works on the muscles of the chest, shoulders and arms, the support is required from other muscles which result in more of muscles integrated to the exercise. Here is how to perform it:

How to do it:

  • Lie down on the floor resting on your stomach.
  • Now keep your feet together and put your hands on the floor, rising above the ground with elbows straight.
  • Then, move towards the floor bending the elbow.
  • While coming down, ensure that the stomach does not come in contact with the ground.
  • This puts pressure on the stomach muscles and helps reduce flabby stomach. Do 3 sets of 10 reps every day to get that perfect toning for your body.

2. One Arm Push Up

One-arm-push-up results in highest spine compression. This exercise is painful but delivers good results by reducing the arm fat real fast.

How to do it:

  • Lie down on the floor with the stomach in contact with the ground.
  • Put your left arm on the right shoulder, on a ball or at the back.
  • Then keep your right palm flat on the floor.
  • After attaining the position, lift the upper part of your body upwards until the right arm gets completely straight.
  • Repeat the exercise fifteen times.
  • Perform the same exercise by switching the side for effective results.

3. Shoulder Press:

How to do it:

  • Working both your shoulders and triceps, the shoulder press is a basic but essential exercise for your routine.
  • Standing upright, keeping your feet should width apart, hold a weight in each hand.
  • Raise the weights to shoulder level while keeping elbows bent. With the palm of your hands facing
    forward, push the weight skywards and straight overhead.
  • Lower the weight back down to your shoulder. Push back up and repeat 12-15 times.

4. Tricep Kickbacks:

How to do it:

  • For this exercise you will need 1-2 kg weights. Hold your weights and get on the floor while your knees and toes touch the floor.
  • Bend your upper body forward from the hips up and bend your elbows at 90 degree angle.
  • Now extend both your arms backwards while your palms facing each other.
  • Feel the tension in the triceps and return to the starting position.
  • Do 3 sets of 8-10 repeats.

5. Triceps dip:

How to do it:

  • To do this move position your hands shoulder-width apart on a stable bench or chair.
  • Now you’re going to slowly slide your butt off the front of the bench with your legs extended out right in front of you.
  • Make sure your arms are partially straight, keep a little bend in your elbows to keep attention on your triceps.
  • Now slowly bend your elbows to your lower body to the ground until your elbows form a 90 degree angle.
  • Once you have slightly touched the floor with your buttocks push against the bench to straighten
    your elbows, pushing your body back up into the original position.
  • Do 3 sets 25 reps.

6. Bent-Over Row:

How to do it:

  • Place your feet shoulder-width apart. Bend your knees and bend your upper body forward from the hips up.
  • Keep your spine neutral and don’t bend your lower back. Your hands should be straight under your shoulders.
  • Now bend the elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other).
  • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
  • Repeat 15 times.

7. L Raise:

How to do it:

  • Shape those shoulder caps and lengthen your arm muscles with a super simple exercise, the L raise.
  • These are best performed with lighter weights and great form.
  • Stand tall, knees soft, and extend the arms going no higher than the shoulders.
  • Not sure if you’re doing it right? If your arms are shaking, you’ve got it!

8. Scissors

Arm scissors is a kind of warm up . This exercise looks as if the scissor is being opened and closed. It is the best cardio exercise for arms.

How to do it:

  • Stretch your arms to the side and bring them forward crossing each other.
  • Open up your arms and repeat this exercise again with the left hand at the top of your right hand this time.
  • Move your legs similar to the hands. Let them be apart when the hands are stretched at the side and cross them with the hands being crossed.
  • Repeat this 10 times and do 3 sets daily.

9. Chair Dips

Chair dips is a great way of reducing triceps. The exercise not only drives away the ugly fat from the arms but also strengthens our back muscles. To practice this, you need a chair or bed. Anything that is stable and at least 2 feet higher than the ground, will work for this exercise.

How to do it:

  • Stand two steps away from the furniture.
  • Rest your hands on it and keep your upper body straight. The arms should be shoulder width apart.
  • Now move up and down with ease. Bend your knees while going down.

You will notice that all the pressure rests on your hand and hence would affect the arm fat directly.

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