Losing weight helps you feel and look great. Sometimes though, even after you have lost weight, you may still have unwanted flab you want to get rid of. If you like wearing sleeveless tops and dresses, then you might especially notice the flabbiness in your arms. These four exercises are easy and will help you tone up your arms in plenty of time to look great in your warm weather wardrobe.
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These are exercises you can do easily do at home. You’ll need hand weights for some of the moves (from 1 – 5 pounds each, whichever you are comfortable with). Include these arm toning exercises with your regular workout, at least 2-3 times a week, for noticeably firmer arms.
1. Triceps Dips
Note: You will need a stable chair to perform this exercise.
- With your back facing the chair’s seat, place your hands behind you, shoulder-width apart, on the chair’s seat to support your body weight.
- Keep your back close to the chair with your knees bent and your feet flat on the floor (your legs should be about hip-width apart).
- Next, straighten out your arms, but always keep your elbows slightly bent.
- Next, slowly bend your elbows and lower your body towards the floor, until your arms are at about a 90 degree angle (you will feel tension in the triceps).
- Repeat 10-15 times.
2. Pushups
- Start by stretching out flat on the floor, on your stomach, with your hands under your shoulders.
- Next, straighten your arms to push your body up; support the weight of your lower body and legs on your toes (or on the balls of your feet if you are exercising with soft or no shoes).
- Keep your elbows close to your side and then lower your body.
- Repeat 10-15 times.
Note: If you find it too difficult or painful to do pushups with straight legs, change your starting position so that your knees are bent and touching the floor.
3. Tricep Kickbacks
- For this exercise you will need 1-5 pound hand weights.
- Start with your knees and toes touching the floor while holding one weight in each hand.
- Bend your upper body forward from the hips and bend your elbows at a 90 degree angle at each side.
- Next, extend both your arms straight backwards, with your palms facing each other.
- Feel the tension in the triceps, then return to the starting position.
- Do 3 sets, repeating these moves 8-10 times each.
4. Tricep Extensions
You can do this exercise by standing or lying on the floor. You will also need 1-5 pound weights.
If you lie on the floor:
- Lie flat on your back and raise your arms above your chest while holding a weight in each hand.
- Keep your elbows slightly bent and not locked.
- Next, slowly bend your elbows backwards towards your head, at 90 degrees, so the weights touch the floor just above your head (your elbows should be on either side of your head).
- Next, lift the weights back up to the starting position.
- Repeat 15 times.
If you stand on the floor:
- Stand with knees soft and not locked, and with your feet hip-width apart.
- Start with your arms behind your neck, while holding only one hand weight with both hands.
- While holding the weight, straighten your arms up towards the ceiling until your elbows are next to your ears.
- Next, lower the weight towards your shoulder blades, bending your elbows at 90 degrees.
- Then squeeze your triceps to push up and straighten your arms.
- Repeat 15 times.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
Related Resource:
Healthy and Natural World 6 Simple Exercises to Get Rid of Jiggly Arms