Ever found yourself choosing a t-shirt over a tank top just to hide the extra flab on your upper arms? Do your arms wave goodbye along with your hand? How about seeing a photo of yourself taken from the side and being horrified at what your arms look like? If so, you’re not alone. Weight changes are often quite noticeable in the upper arms. In addition to weight loss, toning your arm muscles will help these problems immensely.
This move is not for the faint of heart. Holding one dumbbell in each hand, extend your arms out to your sides. Reach your arms out behind your back, palms facing downward. Bend your right elbow, then touch your hand to your back. Repeat with your left arm. Return to start position. If the move feels too difficult, try lighter dumbbells or no weights at all. Work your way up to 5 to 8 pound weights.
Single-Arm Lateral Raise
This move works several muscle groups, including your core. Get into plank position. Extend one arm out to the side. Hold for a beat before returning to start position. This is one rep. Do one full set before switching arms. If you cannot do this move in plank, come down onto your knees. You may add a hand weight to increase the resistance on those arm and shoulder muscles.
Plank Cross Up
Get into plank position holding dumbbells in each hand. Keep your core tight to keep your body steady. Lift your right arm across your body to touch your left shoulder. Repeat with left arm. This move can be done without weights for beginners. If you need more of a challenge, increase the weight or amount of repetitions in a set. You may also add a pushup between each rep for added intensity.
One Arm Press
This floor move focuses heavily on your triceps, the “bye-bye arms” muscle. Lying on your right side, cross your right arm across your chest. Place your left hand flat on the floor in front of you. Keep a strong core. Press your left hand into the floor to lift your upper body, similar to a side crunch. Lower to complete one rep. Complete a set of 12 reps before switching to your left side.
Gain core strength and smoking arms with this compound exercise. Begin standing with feet shoulder-width apart. Bend down and place your hands flat on the floor. Walk your hands away from your feet. Pay careful attention to keep your core stable, so you don’t arch your back. Walk your hands back to your feet, then stand. Repeat 12 to 15 more times per set. If you want to make it harder, do a pushup before walking your hands back up.
Diet and Exercise
By doing these exercises you can expect to see more muscle tone and gain strength in your arms. However, if you do not also eat health and do aerobic exercise regularly, your newfound arm muscles may be hidden beneath a layer of fat. While spot reduction isn’t possible with exercise or diet, taking all the right steps will help reduce your overall body fat. Lastly, a wrap can help you further accentuate your hard-earned shapely biceps. Be sure to discuss any new workouts with your doctor to be sure they’re safe for you.