Just weight loss is not enough to get a slim body, your next challenge is to tone up your body and get tighten skin. This task is extremely frustrating for most of us, especially loose skin on belly and arms looks really bad and they are highly visible. Below are some exercises that will help you tone and reduce extra flab you may have on your arms. Try to do 10 – 15 repetitions of each exercise and repeat for 2 – 3 sets.
1. Modified Push-Ups
Push-ups are great for strengthening and toning up muscles in your chest and arms. The modified push-up is performed on your knees. Facing down, place your weight on your knees and hands. Keeping your back straight at all times, push up with your arms until they are fully extended; then, slowly lower your body until it almost touches the floor and repeat. If you’re up for an extra challenge, try 10 – 15 regular push-ups.
2. Triceps Dips
Triceps dips are great for toning the back of your arms. You’ll need a chair for this exercise. Place your feet on the floor a few feet from and facing away from the chair. Place your hands behind you on the seat of the chair (fingers facing toward you). Keeping your legs straight, slowly dip down by bending your arms behind you until your butt is almost touching the floor. Slowly raise your body back up using your triceps until your arms are fully extended (straight) and repeat.
3. Dumbbell Diagonal Raises
This exercise will really tone up those shoulders. From a standing position, keep your right arm straight and place it (while holding your dumbbell) across your body in front of you, near your left (opposite) hip. Slowly raise your arm (keeping it straight) in front of you and up diagonally across your body until it is fully extended above your right shoulder; slowly lower your arm back down to your left hip and repeat. Repeat this exercise with your left arm.
4. Dumbbell Bicep Curls
From a standing position, hold a dumbbell in each hand (arms at sides). Keeping your palms facing up, slowly curl up both arms by bending at the elbow until your biceps are fully flexed; keep your elbows close to your sides during this exercise. Hold for a second, then slowly lower your weights back down to the starting position and repeat.
5. Dumbbell Bent-Over Reverse Flies
This exercise will tone your arms, shoulders, and back. With your feet about shoulder-width apart, bend forward at the waist until your torso is almost parallel with the floor. You can modify this exercise by not bending forward quite as far. With a dumbbell in each hand, your arms should be straight and pointing towards the floor. Slowly raise your arms (keeping them straight) away from each other and toward the ceiling. Stop when your arms are even with your shoulders. Slowly lower your arms and repeat.
6. Rotate your arms
I can’t stop stressing on the importance of a proper warm-up session. Rotating your arms is one of the most important things that you should take into consideration if you have just begun your fitness journey. To begin with, join your feet together, take a deep breath and then lift up your arms on each side and start rotating simultaneously. Repeat this exercise at least 20 times if you have just started with your fitness journey.
7. Bench press
If you are a fitness freak then you must have done a bench press. To do a bench press, lie flat on your back on the back, lift up the weight with both your arms, do it as many times as you can, do not force yourself to do it more than 20 times or else you may end up hurting your muscles.
8. Tricep extensions
Are your flabby arms preventing you from wearing cut sleeve dresses? Let it not take a toll on your self-confidence, get hold of dumbles and do away with those flabby arms easily at the comfort of your home. Hold a dumbbell with a tight grip, lock your hands and take them behind your head and get back to the initial position. Repeat this pose as many times as you can to get rid of those flabby elbows.
9. Clean and press windmill
This one comes with a bonus, what if I say you can also tone your legs along with your flabby arms? Sounds too good to be true, right? If you don’t believe me then try this exercise at the comfort of your home and you can thank us later. To begin with, stand with your feet apart, raise your arms straight up, now try to touch your left toes with your right hand without bending your knee. Repeat the same move with your left arm, repeat this exercise as many times as you can to get the best results. You can see visible results in a month or so, but you have to be persistent and regular with this exercise.
10. Regular push-ups
Push-ups are considered to be one of the best forms of exercise to build your muscle strength and tone them properly. If you are a new fitness freak then this is something you should start your day with, to start with, lie flat on your back. keep your palms on your sides and try to lift up your torso by shifting your body weight on your palms. Repeat this exercise at least 20 times every day to get the best results.
At last drink eight to ten glasses of water per day to keep your skin properly hydrated and plumped. Dehydration leads to sagging of the skin as well as increased risk of injury. Taking in plenty of water combats these problems while providing a cleansing of environmental toxins. Apart from that, you should always start with a light warm-up session to prevent your muscles from getting twisted, and always end your session with some light conditioning exercises to avoid sudden and excruciatingly painful muscle cramps in the long-run.
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