Flabbier arms are the result of two basic reasons one may be ageing and the second may be fat storage. Ageing is an irreversible process whereas the second reason of flabbier arms can be counter acted by losing sufficient weight. In order to tone the arm muscles, there are a few specific exercises designed for the same.
The push-up is a very commonly known exercise, previously known to be practised by body builders but now the time has changed. Everyone is a body builder nowadays. In order to perform the push-up, it is important to lie on your stomach and hold your body upwards with the hand support. The palms must be far apart below the shoulders of the body. Now every time you need to push down the body and pull the body above the floor using arm support. This will strengthen your arm muscles and help you remove the flabs.
This is an interesting workout which helps to build the triceps and the strength required for optimum body balance and body movement help burn calories similar to cardio. Practising triceps dips involves the use of a stable support like a table, chair or a bench. Place your hands shoulder-width apart on the stable support and bend your legs. Move your hands up and down from the shoulder keeping elbows bent, this is kind of balancing your body weight with the help of hand support.
Sit on the floor with your knees and toes touching the ground. Take one or two kilogrammes' weight in both the hands, depending on your capacity and lean forward. Stretch your hands backwards parallel to each other while leaning in the forward direction. Repeat these exercises in sets of three, doing eight to ten kickbacks in a single kickback.
Lye on the ground with your back resting on floor and legs bent on the knees. Take one to two kilogrammes of weight and motion your hands at a slightly bent ninety degree from above your chest to the sides of your head. Practice the motion for at least fifteen times in one go.
Hold a single weight or dumbbell with both of your hands behind your neck or to the sides of your ear. Now try to straighten your elbows by pulling the weight above your head. Repeat this exercise at least fifteen times in a single go.
Bend over row
In this exercise, you have to bend your knees and lean forward. Hold dumbbells to the sides of your chest. Now place your hands at ninety degrees in the front, parallel to each other. Legs need to be shoulder length apart. Practice the bend over row for a leaner body and strong arm muscles.
Stretch your arms and legs far apart, maintaining the jumping jack position. Now rotate the arms in the clockwise and anti-clockwise direction three sets of twenty each.
Hold and balance
Take two dumbbells one for each hand and hold them close to your shoulders. Now move one hand at a time upwards at ninety degrees and hold the dumbbell at that position. Repeat the same exercise for the other hand counting one move of each hand as a single.
Opposite arm and leg lift
This is an amazing exercise for toned arms that strengthens both the arm and leg muscles. It also helps in stretching the back. This exercise is also useful for enhancing the balance and perfecting the posture. Get down on all four limbs with your knees placed directly below your hips and palms placed directly below your shoulders. Now, raise your right arm forward and stretch your left leg backwards at the same time. Create a tension on your back by flexing your foot. Hold the position for a few seconds and then come back to the starting position. Repeat the same with your left arm and right leg. Repeat fifteen to twenty times on both sides.
Set a target of reducing five-hundred calories a day from your diet which will count up to thirty-five hundred calories a week. This will equate to almost two pounds of weight reduction in a single week.
Keep yourself hydrated by drinking plenty of water. Cut the intake of sugary beverages and alcohol.
Never try to skip the first meal of the day under any circumstances whatsoever it may be because it will lead to excessive eating during the latter part of the day.
Set smaller plates
Eating your meals from smaller plates will help you reduce the portions and give you the sensation that you have eaten.
Avoid junk items
Plan your meal in such a way that you do not feel empty and hungry all the time. Keep eating at the two-hour intervals.