From tricep dips to overhead shoulder presses, exercises for flabby arms are important for reducing ‘bat wings’, but also for more functional movements such as lifting and carrying things. Do these exercises consistently and feel (and see) your arms become leaner and stronger.
ALSO SEE: Low-impact exercises that are easy on the joints (but still effective)
Fitness experts all agree that you can’t spot reduce fat in one specific area. But if you’ve ever googled ‘exercises for flabby arms’, you’re not alone. Instead, the goal should be spot toning, which is strengthening and toning the muscles underneath while simultaneously maintaining healthy habits with the aim of overall fat loss.
The great news is that a few upper-body exercises can help the arms feel stronger and more sculpted over time. You’re also more likely to prioritise general strength training, which is crucial as we age.
1. Arm circles
It seems easy but don’t underestimate this Pilates-esque move. Arm circles create muscle endurance and they’re quite effective when you do them consistently.
How to do it: Extend your arms to the sides and make small circles for 30 seconds in each direction. Don’t just use momentum – control the action.
2. Push-ups
Push-up work the arms, chest and shoulders all at the same time. They’re also really good for building functional strength. For some, a full push-up may be too difficult. In this case, start with knee push-ups or wall push-ups and progress from there.
Tip: Start with a high plank and practise tightening your core and squeezing the glutes.
3. Bicep curls
Bicep curls help to strengthen the front of the arms and improve definition
How to do it: As you hold a pair of dumb-bells, keep your elbows close to the sides and slowly curl the weights upwards before lowering. Control the lowering down action. Start with 2 to 3 sets of 12 reps. Increase the weights as you progress.
4. Tricep dips
The muscles at the back of the arms, the triceps, are often the problem area when people talk about ‘bat wings’. Tricep dips are excellent to target this area.
How to do it: Use a bench or chair, place your hands behind you and lower your body before pushing back up. Aim for 10 to 12 reps.
5. Overhead shoulder presses
Strong shoulders help to create a more toned upper-body appearance.
How to do it: Hold weights at shoulder height and push them upwards until your arms are extended. Lower slowly and repeat for 10 reps.
Consistency matters
The real secret to all this is consistency, not extreme workouts. Make sure to pair your strength training with light cardio like walking, as well as enough protein to support overall muscle development. Over time, your arms will feel stronger and leaner.
ALSO SEE:
Featured image: Pexels
