Easy Exercises To Get Rid Of Flabby Arms

Flabby arms are one of the problem areas that many older men and women face. While flabby arms may result from excess weight, they can also just occur naturally over time due to age. As the skin sags, arms tend to look flabbier, especially in the bicep and triceps area. The good news is that just because age can lead to flabby arms doesn't mean that there's nothing you can do about it. Toning your muscles is a great way to keep your arms from looking flabby. Here are some great exercises for toning up your arms that you can easily add into your current workout.

Triceps Kickbacks

  1. Hold a light dumbbell in your right hand.
  2. Lean forward and place your left hand on a firm surface, such as a countertop or chair back, for support and stability.
  3. Extend your right arm down and then pull it back until your arm is just about parallel to the floor.
  4. Keeping your arm at this level, bend your arm at the elbow. Make sure your shoulders stay as still as possible during this movement.
  5. Lower the weight slowly to its start position, then complete as many repetitions as you like. When finished, repeat with the opposite arm.

Triceps Dips

  1. Sit in a sturdy chair or on a weight bench. Slide your buttocks forward until they are just off of the edge of the chair or bench, using your hands to prop your body up.
  2. Bend at the elbows and slowly lower your buttocks toward the floor.
  3. Once your forearms are parallel to the floor, hold the position for a few seconds.
  4. Push down on your hands to raise your body back up to the starting position.
  5. Repeat as many times as you like, taking breaks when necessary.

Overhead Extensions

  1. Sit on a chair without a high back or a stability ball with your feet shoulder-width apart on the floor.
  2. Hold a light dumbbell in each hand.
  3. Lift each weight into the air until your arms are almost fully extended. Be sure to keep your back straight throughout the exercise.
  4. Slowly bend your arms and lower the weights behind your head.
  5. Complete as many repetitions as you like, with rests in between if necessary.

Diamond Pushups

  1. Lay face down on the floor with your feet together and toes on the ground as though you are going to do a normal pushup. However, instead of placing your hands under your shoulders, place them under the center of your chest with your thumbs and index fingers forming a diamond shape. If you need a lower intensity version of this exercise, place your knees on the ground instead of your toes.
  2. Push down on your hands to raise your body. Keep your back and legs in a straight line throughout the process. Don't lock your elbows at the top of your arm extension.
  3. Slowly lower yourself back down until you are an inch or two from the ground. Repeat as many times as you like, taking rests in between when necessary.

Wide-Arm Pushups

  1. Lay face down on the floor with your feet together and toes on the ground as though you are going to do a normal pushup. However, instead of placing your hands under your shoulders, place them about 6-to-12 inches to the sides of each shoulder. If you need a lower intensity version of this exercise, place your knees on the ground instead of your toes.
  2. Push down on your hands to raise your body. Keep your back and legs in a straight line throughout the process. Don't lock your elbows at the top of your arm extension.
  3. Slowly lower yourself back down until you are an inch or two from the ground. Repeat as many times as you like, taking rests in between when necessary.

Triceps Extensions

  1. Lie on a weight bench while holding a barbell. Your hands should be about shoulder-width apart on the barbell. Choose a weight that is comfortable for you to start, then gradually increase the weight as you become stronger. You should also use a spotter for this exercise.
  2. Extend your arms over your head until your arms are almost fully extended and the barbell is above your forehead.
  3. Slowly lower the barbell back down towards your head without touching it.
  4. Repeat as many times and you like, taking rests in between when necessary.

Arm Circles

  1. Hold a light dumbbell in each hand. If you don't have dumbbells, a can of soup or a full water bottle can be substituted for this exercise.
  2. Hold your arms straight out from your sides. Your hands should be at about shoulder height.
  3. Make 20 small circles with each hand in a forward motion.
  4. Reverse to do 20 small circles with each hand in a backwards motion.
  5. Take a rest and repeat as many times as you like.

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