Arms_1

Don’t be fooled ladies, lifting weights won’t make you bulky and masculine looking. This is a common misconception, women are built differently to men and the truth is strengthening your arm muscles will help keep them toned, lean and most importantly help strip away that dreaded arm flab.

Try our top 5 flab fighting exercises

1. Dumbbell Curls

What you need: two dumbbells.

How to: Stand with arms hanging down your side with a dumbbell in each hand. Have palms facing your body. As you exhale, bend your elbow and bring one arm up until it is parallel with the floor. Slowly lower down to the starting position and repeat with the other arm.

arms 1

 2. Tricep Extension

What you need: one dumbbell

How to: Stand straight with feet shoulder width apart. Take the weight straight up overhead with the arms next to the ears. Lower the weight behind the head until elbows are at about 90 degree angles. Squeeze the triceps to straighten the arms without locking the joints.

arms-2

3. The Classic Push-up

What you need: yoga mat

How to: Lie face down on the floor with your hands slightly wider than shoulder width. Your palms should be flat on the floor and your elbows out to your sides. Raise your body up by pushing your palms into the floor to fully extend your arms without locking out the elbows at the top. Reverse the movement to return your body toward the floor

arms 4

3. Bench Dip

What you need: Bench

How to: Start by sitting on the bench. Place your hands on the bench right beside your glutes with your fingers curled over the front edge. It will almost look as though you are sitting on your hands. Move your butt forward off the bench a few inches. Now dip your upper body down as though scraping your back along the front edge of the bench. Push yourself back up, squeezing the triceps hard. To increase the resistance, move your feet further away from the bench. This forces your triceps to take up more of your body weight.

arms 3

4.Tricep Kickbacks

What you need: two dumbbells

How to: While standing, hold a weights in either hand with palms facing your body. Now lean forward at a 45 degree angle. Keep your elbow close to your body and fully contract your tricep. The only movement should occur between your elbow and your fingertip.

arms-6

5. Chin Ups

What you need: Pull up bar

How to: Place your hands shoulder-width apart on the horizontal bar with your palms facing away form you. Next, raise your body until your chin is just over the bar level. Then ease your body back down and repeat.

arms-5

 

You’ll be reaching for that strapless dress in no time 🙂

 

Advertisements