Arm Slimming Exercises That Get Amazing Results

Are you sick of avoiding tank tops and short-sleeved shirts because of the fat around your arms? Women, especially after unstable yo-yo dieting to shed weight, can fall victim to that unattractive ‘bat wing’ skin around the tricep region. Most commonly this happens when the dietary patterns change and no physical exercise programme is implemented. But fear no more ladies! Try these arm slimming exercises and get those sleek, toned arms you’ve always wanted!

Biceps Curls

This exercise principally targets your bicep muscles.

1. With your back rigid, sit or stand with your arms at your sides.

2. Hold 5-lb weights, one in each hand, with palms facing forward.

3. Keeping your elbows drawn into your torso, start curling your arms one at a time – bringing each hand to your shoulder.

4. Using your upper arm muscles, release the arm gently until your elbow is nearly straight, then maintain this position while you lift the other hand.

5. Repeat in unison – left, right, left right – for 10 repetitions, and progress up to 20.

Hammer Curls (Bicep and Forearm Curls)

Similar to the exercise above, this routine works your biceps, but also incorporates the triceps muscles.

1. With your back straight, sit or stand with arms by your sides.

2. Use 5-lb weights, one in each hand, with palms facing into your body.

3. Keeping your elbows tucked in by your sides, start curling your arms one at a time – bringing each hand to your shoulder.

4. Using your upper arm muscles, release the arm slowly until your elbow is nearly straight, then maintain this position while you lift the other hand.

5. Repeat in unison – left, right, left right – for 10 repetitions, and progress up to 20.

Push-Ups

These target the upper arms and shoulders, but it’s vital you get your positioning spot in if you want to get real benefit.

1. Adopt the traditional push-up position: Hands on the floor, shoulders level with your hands and knees on the floor, flexed at 90 degrees. Keep your head and back in a straight line.

2. Contract your abdominal muscles.

3. Flex the elbows, and lower your body slowly until your chest nearly meets the floor – then push your body back up until your elbows are almost straightened.

4. Repeat for five repetitions, and progress up to 10.

Variation: Once your arms and shoulders are sufficiently strong, move onto a full-body push-up – holding your body up on your feet rather than your knees.

Triceps Dips

This activity targets the triceps, and consists of two variations.

1. Begin with your back towards a chair or bench.

2. Stand about a foot in front of the chair, feet flat on the floor, and flex at the knees until your palms meet the chair or bench.

3. Your head, neck and back should be in line, with your arms holding the chair to the rear, knees at 90 degrees and feet flat in front of you.

4. Using your upper arm muscles, drop your body in the style of an inverted push-up, and move back up until your elbows are nearly straightened.

5. Repeat for five repetitions and progress up to 10.

Variation: Instead of bending your knees with your feet flat, try extending your legs with only your heels meeting the floor.

Triceps Extensions

1. While the triceps are brought into this exercise, the biceps also receive a decent workout.

2. Begin sitting down, with your head, neck and back in a straight line.

3. Using a single 5-lb weight, raise your arms above your head, palms facing inward, and bring your hands together.

4. Slowly draw the weight down behind your head, employing your upper arm strength. Hold for a count of two, then bring your arms back up until your elbows are straightened.

5. Repeat for 10 repetitions, and progress up to 20.

As with any workout regime, you should gently stretch your muscles afterward to prevent any undue strains and soreness the following day. Combine these exercises with thigh slimming exercises, waist slimming exercises and a decent diet, and you’ll soon have that toned appearance you want, and an improved mindset!