A flabby arm makes the person look more than his age and even disrupts the entire look and persona. The flabby arms restrict a woman or a girl from wearing sleeveless shirts and many other stylish outfits which can make you look more pretty and alluring.
The flabby arms can sometimes shake your confidence and even make you feel conscious in the crowd. But with perfect workouts and right pattern of diet can bring your body and flabby arms in shape and make you appear sensational and smart.
9 Simple Exercises to Get Rid of Triceps Fat:
Let’s have a look at top 9 underarm flab exercises for women over 40. to increase
1. Bicep Curls:
This exercise with weight on hands reduces flabby arms as well tones the arms and triceps as well.
How to Do The Exercise:
- Stand with your feet apart and hold a weight in both hands. The weight should be of minimum 1 kg or more as per your strength.
- Hold the weight with your thumb and finger wrapped around with good grip, wrist and arms facing outwards.
- Then lift them with a force, by bending your elbow and bringing it to as close to your shoulders and feel the pressure at trice and the backside of the arms.
- Then come to the normal position and do the same for 10 times.
- Repeat the same for 3 sets on a regular basis.
2. Dips:
This flabby arm workout can be done at home easily as it just requires a stool or chair to do the exercise.
How to Do The Exercise:
- First, you need to place your hands, shoulder-width slightly apart from the stool or chair.
- You need to ensure that the bum is in front of the stool, the leg should be bent and the hip and the back should be closer to the chair.
- Then you need to straighten your arms, but the elbows should be always slightly bent.
- Slowly bent your elbow and try to lower the body towards the floor unless the arms are about 90 degrees. Over here you can feel the pressure on triceps and arms.
- Pressurize your arms and come back to the same position
- Ensure your back, hip and arms are always near to stool and you should bend up and down keeping it straight and should not slant.
- Repeat the same exercises for jiggly arms for 15-20 times on a daily basis.
3. Vasisthasana Side Plank Pose:
The asana requires strength so that it can be performed correctly and at the same time lend strength to wrist, shoulder, pine along with reducing flabby arms.
How to Do The Exercise:
- First, place yourself in a downward-facing dog pose.
- Then place your right foot on top of left foot and place your hand on hip and turn the body accordingly.
- The body weight would be supported on the left hand and foot.
- Try to keep the right arm straight and palm should be placed firmly on the floor.
- Tighten the muscles of the thigh and apply weight on the floor through the heels and the body is diagonally placed on the floor.
- Raise your right hand upward for balancing and stay for 10 seconds.
- Come back to start point and do the same exercises for flabby arms for other side.
Read: Lower Back Fat Exercises
4. Push-Ups:
This is a simple and best exercise flabby arms which can be done indoors and tone.
How to Do The Exercise:
- First lie down on the mat upside down
- Place your palms on the floor a bit apart from the shoulders and the arms should be slightly bent.
- Fold both the knee; it should be in touch with floor and cross both the feet together facing the sky.
- Support the weight on your hand and knee and lower the body till the chest is in touch with the floor. Inhale while you perform this step.
- Then breathe out as you push the body upwards and feel the pressure at arms and shoulders.
- Do the same exercises for arm flab for at least 10 times on a daily basis.
5. Kettlebell:
This is a great way to reduce flabby arms and tone the triceps and muscled shoulders.
How to Do The Exercise:
- Stand with legs apart with feet shoulder-width apart.
- Then place both your hands in front and hold the handle of the kettlebell tightly with your fingers.
- Lift the hand above your head and bend your arm holding the kettlebell at the back of the head. Feel the pressure exerted on the arms and shoulders.
- Ensure your spine; legs and knee are all in a straight posture.
- Then come back to the starting position and do the same arm flab exercises 15- 20 times on a daily basis.
6. Hand Stretches:
The stretch band is very useful for any fitness workouts and is very flexible and can make simple exercise pretty difficult helping to reduce in a faster way.
How to Do The Exercise:
- Stand in a straight position with feet apart according to your shoulder width.
- Then take a stretch band and place it at the back of the shoulders.
- Then roll in one of the palms and hold the other edge with the second hand in a tight way so that it is straight and does not hang at any point at the back of the shoulders.
- Then bend your left elbows with a band in your palms, open the right hands or stretch it and fold it back again and do vice versa.
- Do the same for 15 times and feel the pressure at the triceps, arms and shoulders.
- Bring back your hand in front and repeat 2 sets in the same way.
Read: How To Lose Inner Thigh Fat Fast
7. Dumbbell Rows:
Lifting dumbbells is being considered as the best way to tone the arms and even lose undesired flabby arms.
How to Do The Exercise:
- Hold a dumbbell in your right hand with a minimum weight of 3 kilos.
- Then bend a little and fold your left knee and place in on a chair or push up a stool and place your left hand also on it for support.
- Do not exert body pressure on the left hand and leg.
- Then bend your right elbow, bringing the arms towards the shoulders and then lower the arms slowly back to the position.
- Like this repeat for 10 times in one hand and do the same with left hand also.
- Repeat these flabby arm exercises with both hands for 3 sets.
8. Arm Stretching of Arms with Knee Bend:
The exercise can be performed without any equipment and can easily tone as well as reduce the flabby arms.
How to Do The Exercise:
- Stand with both feet together and then place your right leg in the front and bend the knee at 90 degrees and the left leg knee should be in touch with the ground and the foot and heels face the sky.
- Turn the left hand facing the chest; bend the elbows and being in near to right shoulder like the letter “L” formation.
- Lift your right hand bend the elbow in 90 degrees and try to push the left hand towards the right side other end and feel the pressure on the arms and shoulders.
- Hold it for 30 seconds and do the same steps on other hand also.
- Like this repeat exercise to reduce flabby arms for 10 times on both hands.
Read: Upper Back Exercises Women
9. Triceps Kickbacks:
This is one another workout that could reduce as well tone your flabby arms.
How to Do The Exercise:
- First hold the weight or dumbbell in each of the hands tightly ensuring a proper grip.
- When you in a standing position, bend your knees ensuring that your back is absolutely straight and bend in the front.
- The front part of the body should be parallel to the floor and the arms should be closer to your sides like a 90-degree posture between the forearm and upper arm.
- The shoulders should be intact to the sides, while you extend the arms at the back and feel the contraction on the triceps and arms.
- Hold in the same position for a while and come back to starting point. Ensure you should not swing the hands and repeat the same exercises for flabby upper arms for 20 times.
There are two main reasons for the occurrence of flabby arms, one could be the age factor, and because of growing age, the skin starts sagging and becomes loose. The second is that you are overall obese and once you start losing the skin at arms also reduces and appears flabby. So, if you want to get rid of flabby arms and bring it back to normal shape, then the exercise be the ones which should target the flabby arms and should be done on a regular basis and always stay motivated during workout sessions.
