Get rid of flabby arms with these effective home exercises. No special equipment needed. Tone your arms at home with these workouts!
Many people have flabby arms and want to get rid of them. In this article, we tell you what exercises you can do so that your biceps and triceps are in their best shape and, thus, achieve toned arms.
To get rid of flabby arms, you have to train the upper part of your arms. Above all, you should focus on the following muscles:
- Triceps: The triceps (which in Latin means “three heads”) is a muscle located on the back of the arm. It is the main extensor of the forearm at the elbow joint.
- Biceps: The biceps has two heads and is located at the front of the arm. It is responsible for flexing the elbow, helps shoulder flexion and can contribute to separation with the shoulder in external rotation.
The 7 Best Home Exercises To Tone Flabby Arms
1. Push-and-stretch elbow
Stand with your feet shoulder-width apart. Extend your arms out on either side of your body, parallel to the floor. Close your hands into fists.
Bend your elbows so that your fists is at the level of your armpits. Return your arms to the original position. Repeat these 20 times. Then relax with your arms down as 15 seconds.
Do it 15 times.
2. Arm circles
Stand straight with your feet shoulder-width apart. Extend your arms out on either side of your body, parallel to the floor. Close your hands into fists. Start rotating your arms in fast clockwise motions. Do 20 arm circles, then relax for 15 seconds.
3. Push-and-pull
Bend your knees slightly, and tilt your body forward. Raise your arms upward diagonally ahead of you. And then bend your elbows.
Move your arms like you were pushing and pulling something. Do this exercises 20 times. And then stand straight and rest your arms as 20 seconds.
4. Ball Exercise
Stand up straight with your feet shoulder-width apart, extend your arms to both sides so that they’re parallel to the floor.
Then Make circles with your arms clockwise, like you were stroking a ball. Repeat this exercises 20 times. Then put your arms down, and relax for 10-15 seconds.
5. Up side-down
Stand up straight, and raise your arms up, bend your elbows so that your arms are behind your head. Bring your palms together.
And then move your palms down, then lift them to the level of the middle of your head. Repeat these exercise 20 times at a rapid pace. And then put your arms down, and relax for 15 seconds.
6. Scissors Exercise
Stand up straight with your legs wide apart. Take your arms out to the sides, and bring them to your front. Then one hand should overlap the other, resembling the letter Х.
Return your arms to the original position, so repeat these 20 times. Relax with your arms down for 15 seconds.
7. TRICEPS DIPS
When exercising at home, place your arms on a chair or bench and elevate your feet by placing a stool underneath.
Get into the starting position by placing your arms behind your back and grasping the bench or rack.
Slowly lower yourself from the starting position. Keep your body upright and your elbows close to your sides.
Concentrate on using only your triceps to lower your body. Make sure your elbows are at a 90 degree angle.
Then push your body back up using only your triceps. Repeat these 20 times.
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