What are the most effective exercises for working the arms?
Ladies, rest assured, there are a wide variety of exercises that can help you lose the fat in your arms fairly quickly. Are you tired of this soft and completely sagging skin? To have nice firm and shapely arms, the following workout will meet your expectations. But you still have to put in the work! All you have to do is make good resolutions by introducing these 5 specific exercises into your daily routine… And before long, you’ll be back with toned and athletic arms.
Cobra Pose
We start slowly with this exercise perfectly adapted to strengthen the deep muscles, stretch the shoulders (and chest), boost the abs and gain flexibility.
Plank with Balance
A little more physical now with this board that promotes balance, flexibility and flexibility. All the deep muscles are solicited: in addition to firming up the arms, you will find a better posture and you will be able to say goodbye to stiffness.
Exercise with dumbbells
To slim down and strengthen your arms, dumbbells are fantastic allies! By intensifying the exercise gradually according to the weight, thanks to these flexing movements, in a few weeks you will witness amazing results.
Chair Dips for Triceps
Strengthening the upper body, especially the triceps, is the goal of this intense exercise. This way, you will work more on the shoulders and arms. As a bonus, the range of body motion will be significantly increased.
Bicep curl on bench
When it comes to slimming the arms, this last exercise is important and should not be set aside. It is even very popular in the gym to strengthen the arm area and promote good muscle development. It can be performed simultaneously or alternately, depending on your preference. Its potential lies above all in stretching the muscles as much as possible, accentuating the effect as the repetitions progress.
Remark : You can do different combinations of exercises, for example 3 sessions of 10 repetitions, with intervals of 2 to 3 minutes of rest, and do them in descending order, from exercise 1 to exercise 5.
What diet should I adopt to have strong and toned arms?
You guessed itIn addition to physical training, you should focus on an adequate diet to promote the toning process of the arms. And you’ll be amazed to find that a simple small change can make all the difference: for example, avoiding sugary drinks and drinking more water. Also, on your plate, fill up on lean proteins, whole grains, fresh produce and skimmed milk to have enough energy on a daily basis. This will make your activities and physical exercises much easier. Finally, and we’re not teaching you anything, a healthier, more balanced diet is the key to burning fat and toning your muscles.
FAQ
How long does it take to build muscle and tone female arms?
Oh my, don’t be in a hurry! Patience and consistency should be your watchwords. Your “big” arms aren’t likely to melt away overnight. In fact, the time it takes to slim down and firm them up usually depends on the total weight you want to lose. Remember, you can’t reduce your arm size locally, but with aerobic exercise, you’ll be able to lose weight just about anywhere, including your arms.
On the other hand, when you combine cardio training with toning exercises, you can hope to slim down your arms and strengthen them. It also depends on your cruising pace: if you train your arms at least twice a week, while rebalancing your diet, you will be able to see promising results after only 6 weeks. That’s when you’ll see an improvement.
But, remember that the lower your body fat percentage, the faster you will be able to tone your arms. This is why, in some cases, more consistent results can be seen after only 4 weeks.
How can you stop having your arms dangling?
Loose, limp skin on the arms is often the result of sudden or latent weight gain, aging, or genetics. Women (as much as men, for that matter!) are usually bothered by this sagging or sagging skin that ruins their appearance. But, this phenomenon is rather common: there are various reasons why we see a slack under the arms. And, don’t get me wrong, even thin people can suffer from a lack of muscle tone in the upper arm, while others go through the process of sagging skin under the arm (also due to hormonal imbalance as we age!).
Whatever the reason, sagging skin remains unsightly and often leads to a complex, loss of confidence, and low self-esteem.
To remedy this, here are some tips to follow:
Swim regularly
In addition to being enjoyable, swimming is a complete sport, ideal for sculpting the whole body! And, when you’re swimming, whether it’s breaststroke, front crawl or butterfly, you’re constantly moving your arms, which is a great exercise to tone the underside of that area in the long run.
Tip: To deepen their firmness, make deep movements, focusing more on your arms than on your legs.
Sign up for Pilates or yoga
Have you decided to start exercising? If you have a nice niche, don’t hesitate to go to Pilates or yoga. These are two disciplines that are particularly recommended: they are even very effective in toning and strengthening the core muscles. As a bonus, they will also help you improve your posture. And, take the opportunity to ask the coach to show you some specific movements that will help you tone your arms faster. This way, in your spare time, you can train more at home!
Schedule a few daily push-up sessions
Yes, well, we suspect it’s not really your cup of tea. But, between us, it’s just a matter of habit. It will probably be laborious at first, but then you will get the hang of it and you won’t be able to do without it! Because they are intense, push-ups challenge the muscles in your upper arm, further developing the muscles along the entire length.
And, it’s not as strenuous as you think: there are different variations of push-ups that allow you to perform this exercise without having incredible strength in your upper body.
If you’re against traditional push-ups, try with your knees on the floor. And, if you find that it’s still too laborious, you can fPush-up area standing against a wall. Simply!
Always stay hydrated
Finally, we can’t say it enough, stay hydrated continuously! If you don’t drink enough water during the day, you’ll have a hard time losing the fat in your arms. As much as possible, try to drink up to eight glasses of water each day (between 1.5 and 2 liters).
