We all wish we could look after ourselves a little more. Whether it’s eating more healthily or getting more exercise, all of us have hang ups about our bodies.
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One of the most common aspects of our physical appearance that many of us would like to change is our weight.
Whether that’s just toning up or dropping a little weight to shedding lots of it, many of us are insecure.
But what are we meant to do about it?
It’s easy to get discouraged if you start a new diet and exercise regime and you don’t see an immediate result, that’s only natural.
So many people find the best way that works for them is to target a specific area on their body.
One of the best places to start is actually the arms! Excess arm fat can be quite difficult to burn off, but you’ll see some amazing results if you just keep up with a small selection of specific exercises.
One of the things we can’t change is getting older, which also contributes to excess arm fat. The body stores more fat as we age, and your muscles will slowly begin to shrink.
Your metabolism also slows down as you get older, which means you will burn fewer calories. So once the excess fat overtakes the muscle, can be difficult to shed.
But keep on top of things with these simple excises that anyone can do, and you’ll look great in a whole range of clothing!
1. The One Arm Triceps
The triceps are the muscles on the ‘underside’ of your arm, and help to straighten your arm, while your biceps bend it.
Your triceps can be very susceptible to fat deposition, so this exercise will not only get rid of that fat but it will also tone your triceps. To perform this exercise, sit on the floor with your legs and feet together. Next, put your hands flat on the floor behind you, keeping your feet flat on the floor. Then slowly bend your left elbow and lower your hips, then repeat 10 times. After a short break, repeat the whole set again!
2. The Triceps Dip
This exercise will help both your biceps and triceps, and the best part is you can do it anywhere really! Even in the comfort of your own home!
Just grab a chair and stand about 3 feet away from it. Turn your back to the chair and place both hands firmly on the edge of the seat. Make sure your hands are a shoulder width apart, then move forward three steps. Now simply bend both elbows slowly and lower your body to the ground and repeat for as many reps as you can!
Just stop before your arms fall off. Just freakin’ kidding!
3. Lateral Plank Walk
To do this exercise, lay on your stomach with your hands a shoulder width apart, like the last exercise. Now, keeping your legs and feet together in a push-up position, slowly move your left hand to where the right hand was, and the right hand to where the left hand was. It should be a direct criss-cross.
Try it out! You’d be surprised how much of a workout it gives you!
4. The Push-up
This classic exercise not only targets the arms but also the pectoral muscles in your chest.
It’s one of the most efficient and common bodyweight exercises, meaning you can perform it without needing weights, you just lift your own body. Simply lay on your stomach with your feet together and your hands at shoulders’ width. Now put your palms on the floor, still keeping them shoulder length apart, bend your elbows and push up!
It’s called that for a reason, you know!
5. Counter Push-up
Aha, but did you know you can make the regular old push up different? It’s the same exercise, except since you’re doing it from a different angle, you’ll be working other muscles.
Just find a sturdy fixed counter top, and assume the push-up position by placing your hands on the edge of the counter. Keep your feet together,bend your elbows and let your chest go towards the counter for as many reps as you feel comfortable with.
Okay, maybe one more for good luck.
6. Wrist Rotations
Don’t be fooled by how simple this exercise seems, just know that it is extremely effective! You can even do it at home!
If you don’t have weights of your own, all you need is two half-liter water bottles. Stand up straight, hold out both your harms and keep them straight at all times. Now rotate the weights (or bottles!) clockwise, keeping your knees and your back still and steady. Keep this up for one minute and you will definitely feel the burn!
7. Arm Scissors
This is a very effective cardio exercise as well as an arm fat buster!
Begin in by standing up straight and making sure your hands are in front of you at shoulder width apart. Next, stretch your arms out to the sides, and then bring them back in so they cross each other… like a scissor!
8. The Weight Lift
Here’s another exercise that you can perform this exercise at home with any heavy object you have lying around.
But be careful and keep safety, so try a 2.5 liter water bottle rather than anything breakable! All you need to do is sit up straight in a chair, holding the water bottle behind your head with bold hands. Then you raise it straight up above your head, keeping it there for a few seconds then slowly bring it back down. Repeat this as many times as you feel comfortable with.