We suggest the 8 most effective exercises to target arm fat, especially suitable for women over 40 because they are low impact.
A large number of people are faced with excess weight, so this topic is so widespread among people around the world that some people are ready to do anything to change their way of life and get rid of this problem. Fortunately, there are methods that can prevent this problem.
However, different people want to get rid of fat from different areas of the body, so some people want to lose fat from the stomach and others want to focus on eliminating the inner thigh mass.
On the other hand, thousands of women suffer from the problem of flabby arms. Many women can’t wear clothes that don’t cover their problem areas. So it is no wonder that they want to get rid of this problem.
That’s why today this article will be of great help especially to those people who have this particular body fat and will offer you 8 exercises, a program that will increase your self-confidence and make you feel confident again because by practicing these 8 exercises you will be able to fit into your favorite outfit again.
#1. Bent Over Double Arm Tricep Kickbacks
To start with this exercise, you need to take a pair of dumbbells with an overhand grip and stand tall with your chest up and your core engaged, then bend at the hips while keeping your back completely flat.
Then, when the torso is parallel to the floor, you can bring the upper arms to the sides and just start pushing the dumbbells back and behind you.
Next, pause at the top of the movement and feel the contraction in your triceps, then lower the dumbbells a little bit. Then start again.
#2. Pick-up squat
Place two dumbbells on floor. Stand facing the dumbbells with feet shoulderwide apart. Bend knees and hips to lower torso in squat motion, keep back straight.
At the bottom of the squat, grip dumbbells with overhand grip, keeping arms fully extended. Return to upright position, holding dumbbells with palms facing body and hips extended forward. Do not arch your back.
Return dumbbells to floor in same manner as picked up.
#3. Dumbbell Floor Chest Press
Lie down on the floor and place your feet on the floor.
Use small weights to raise your arms above your chest and then lower them using your upper arm.
#4. Goblet Squats
First, you must stand with your feet the same distance apart as your shoulders. And then, while holding a dumbbell on your chest, you also need to hold the dumbbell by one end between your hands, with the other end extending downward toward your torso, and you are in the starting position.
Next, you need to slowly squat down and then keep your back slightly arched and push your hips back, you need to continue down until your thighs are parallel to the floor. You need to hold this for 2 seconds and then return to the starting position and repeat.
#5. Commando Rows
Place two dumbbells shoulderwide apart on floor. Then, in a push-up position, place your hands on the grips of each dumbbell for support. Next, spread your legs a little more than hip width apart with your toes supporting your weight.
Push down through one bell and simultaneously row up the opposite bell by pulling in the shoulder and flexing the elbow. Just hold for a second, your breathing must be constant while you do this. Then lower the bell to the floor and repeat the movement with the other arm without pausing. If you do the exercise with both arms, this is one repetition. Then you can do it again.
#6. Power Partials
Begin with feet shoulder-width apart, back straight, and a dumbbell in each hand with a neutral grip and just keep your arms fully extended at your sides, making sure your palms are facing your body and then just keep your elbows close to your sides.
Then keep the arms fully extended and the torso stationary and raise the dumbbells out to the sides and up until they reach shoulder height and make sure you exhale as you do so. Don’t forget to hold for a second while contracting the shoulder muscles.
Return to starting position in a smooth, controlled motion, inhaling as you do so.
#7. Tricep Press
Stand upright with a tight core holding a pair of dumbbells. Keeping your chest up and looking straight ahead, shift your entire body weight to your left foot. Bend your right knee, allowing your right foot to lift off the ground.
Keeping your back flat, lean your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. At the same time, allow the right foot to counterbalance the weight shift.
Feel the contraction in your hamstrings and pause when your upper body is parallel to the floor. Slowly return to starting position.
#8. Single Straight Leg Dumbbell Deadlift
While holding the dumbell, push one foot behind you, shift weight to right foot and, with back straight, hip flex and raise left leg to keep torso parallel to floor.