Flabby arms make you look older, unfit, and on top of that sleeveless clothes are just out of the question! In fact, flabby arms can damage your entire look even if you have a perfect figure. This can affect your confidence and create a negative body image.
1. Arm Stretches:-
When you interlock your hands, your triceps are engaged. Pulling the hands to the opposite sides creates a further stretch in the triceps, thereby toning them. This exercise for flabby arms is great for those who have loose fat hanging on their triceps.
- Raise your hands above your head.
- Hold your right wrist with your left hand and your left wrist with your right hand, thereby interlocking your hands.
2. Tricep Extensions:-
Tricep extension is an amazing exercise for triceps and helps to make the triceps stronger and more toned.
- Stand with your feet shoulder-width apart.
- Hold a dumbbell with both hands, with the thumbs wrapped around it for better grip. The dumbbell should be held behind your head, and your palms must face the ceiling.
- Your upper arms should be close to your head. The elbows should be close to your eyes and perpendicular to the floor.
- Lower your upper arms until the weight is touching the upper part of your back. Don’t move your elbows. Keep them locked close to your ears.
- Use your triceps to raise the dumbbell up with your arms fully extended over your head. Exhale as you do this.
Push-ups are primarily chest exercises, but they also work the triceps as a secondary muscle. They are one of the most common measures of strength.
- Place your hands with the palms facing downward on the floor, shoulder-width apart, with a slight bend in your arms. Keep your feet together. Support your weight on your hands and toes.
- Lower yourself until your chest is almost touching the floor. Inhale as you do this.
- Exhale and push your body up back to the first position.
- Steady yourself at the top and repeat.
4. Tricep Kickbacks:-
Tricep kickbacks require two light dumbbells. If you don’t have any at home, you can use one-liter water bottles.
- Hold a dumbbell in each hand.
- While you are standing, bend your knees slightly, keeping your back straight, and bend forward slightly. Your body should be almost parallel to the floor. Keep your head up and your arms close to your sides such that there is a 90-degree angle between your forearm and upper arm.
- Keep your shoulders locked to your sides while extending your arms back. Focus on the contraction of your triceps only.
- Hold for two seconds and lower your arms to the starting position. Avoid swinging your arms.
5. Triceps Dips:-
If you are working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them.
- Assume the starting position by placing your arms behind your back, gripping a bench or the rack.
- From the starting position, slowly lower yourself. Keep your body upright and your elbows tucked close to your sides.
- Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
- After this, push your body back up using only your triceps. Repeat.
6. The Windmill:-
Rotating the upper arms and the shoulders give your arms a thorough workout and build strength in the upper arms, shoulders, and neck muscles. The biceps and triceps are the secondary muscles targeted.
- Raise your arms in front of you at the shoulder level, parallel to the ground.
- Now, raise your arms upwards and rotate them backward and down and front again in a 360-degree motion like the blades of a windmill.
- Repeat this motion 20 times forward and 20 times backward.
- Now, with your right hand, pull your left hand towards your right such that your left elbow falls behind your head.
- Release the tension and take your arms back to the center without releasing your wrists.
- With your left hand, pull your right hand towards the left such that your right elbow falls behind your head.
- Again, release the pull and take your hands to the center. Repeat this for at least two sets of 20 repetitions each.