1. Hammer Curl to Punch
The hammer curl portion of this exercise focuses on the biceps, which are responsible for the front of the upper arm. When you regularly engage this muscle, you build strength and definition, helping reduce the appearance of flabbiness.
Instructions: Start with dumbbells at your sides with palms facing into the midline of the body.
Curl both arms up until the dumbbells are near shoulder height.
Then, extend both arms straight out keeping the palms facing in towards each other. Keep the core engaged and don’t arch the back. Reverse the move to bring the dumbbells back to starting position.
2. Tricep Dips
Tricep dips focus mainly on the triceps muscles, which tend to accumulate fat and lose tone over time. Strengthening and building muscle in this specific area helps tighten, tone, and firm the back of the arms, which will help with reducing flabbiness!
Instructions: Place your hands shoulder-width apart on a bench or elevated surface such as a chair.
Lower your body down, bending at the elbows, until your arm forms a 90-degree angle.
Lift yourself back up to the starting position. Try not to use your hips and lower body to do the work; focus your weight into the upper body.
3. Bear Crawl Hold with a Row
Holding this bear crawl position while performing the rows challenges your muscles to maintain tension over time. This endurance training can pave the way to improved muscle definition and strength, which helps fight the appearance of sagging skin on the arms.
Instructions: Start on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Lift your knees off the ground about 2 inches until your shins are parallel to the floor and you are hovering.
Row one weight up, squeezing at the top, then lower down without letting your knees touch the floor. Modification: knees on the floor.
4. Plank to Pushup
Planks are usually associated with a toned belly, but they can also give you the toned arms of your dreams! Although challenging, the push-up portion of this exercise targets the muscles at the back of your arms. When these muscles are strengthened, it improves overall arm definition.
Instructions: Start in a forearm plank with the core engaged.
Walk yourself up to one hand and then another, so you are now in a high plank.
Once you push back into your high plank, slowly lower back down into your forearm plank, one arm at a time.
Modify by dropping to your knees for the pushup.
The bottom line
Adding these exercises into your routine can help to build strength, enhance muscle definition, and reduce flabbiness. However, it’s important to remember that exercise alone isn’t enough; adopting a well-balanced lifestyle is crucial for seeing long-term results.
This includes maintaining a nutritious diet, staying hydrated, managing stress levels, getting adequate rest, and staying consistent.