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Home Exercises For Flabby Arms – 5 Exercises

Published in December 30th, 2011
Posted in Fitness

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Flabby arms. The arms are a place where both men and women can tend to build up unsightly fat deposits, especially the back of the arms. Flabby arms can tend to jiggle – even when your body is at rest. And, they can really cause the arm fat to bulge out around the sleeves of tight shirts. Not a very attractive site.

Fortunately, there are some great exercises you can do at home to firm up your arms so that they are more attractive, more toned and less flabby.
If you are looking for home exercises for flabby arms, here are 5 exercises you can do right away:

1. Push-ups:
Push-ups is an exercise that most people already know how to do, but they sometimes forget that push-ups can really help firm up the arms. A few hints about doing proper push-ups:

a. Place your arms at about shoulder-width on the ground.
b. Keeping your body stiff and flat as a board, slowly lower yourself until your chest touches the ground (but do not rest on the ground).
c. Push yourself back up, but do not lock out your elbows.
Do 2-3 sets of about 20 reps each.

2. Biceps curls:
While push-ups work the back/outside of your arms (your triceps), biceps curls work the front/inside of your arms. Here is how to do them. Start by getting yourself 5-20 pound (or 2.5 to 10 kg) dumbbells, for starters. Then:

a. Sit in a chair with your back straight, grasping a dumbbell in each arm. Face your palms away from you.
b. Slowly curl your arms upward. When fully curled, pause for a moment and do an extra squeeze of your biceps, then lower your arm until your arm is extended downward again.
Try doing 2-3 sets of 10 reps each.

3. Chair dips:
Dips are another great triceps exercise to combat those flabby arms. To do them:

a. Place two sturdy chairs facing each other, but about 2-3 feet apart.
b. Place one palm on each chair, then lower your body as if you are going to sit between the two chairs on the ground.
c. Once your butt is almost touching the ground, push yourself back up again. Try to keep your legs off of the ground while you do the chair dips.
Repeat 2-3 sets of 10 reps each.

4. Overhead triceps extensions:
Overhead triceps extensions will help you to get a nice burn in your arms in order to firm them up. Start again with a pair of light dumbbells, then:

a. Stand up with your feet shoulder-width apart.
b. In one hand, pick up a dumbbell. Hold your dumbbell overhead, with one arm fully extended. Grab that elbow with your other hand, for support.
c. Allow your elbow to bend slowly as you lower it behind your head.
d. Then, extend your arm until it is straight again.
Repeat for 2-3 sets of 8-10 reps.

5. Diamond push-ups:
Diamond push-ups are another wonderful arm flab burner. The general image is that they are just like traditional push-ups, but you do them with your hands much closer together on the ground, forming a diamond shape with your index fingers and thumbs. Here are some tips:

a. As you lower yourself downward, stop at a point about 4-8 inches above the ground.
b. Your feet should be at hip-width apart, with toes on the floor.
c. Avoid locking-out your elbows when you return to the starting position.
Do 2-3 sets of 10 reps.

Try at least 2 of these exercises, 5 days per week and watch those flabby arms start to firm up right before your eyes.

Check out this body-training guide that requires no weights or equipment, designed by the go-to-guy trainer of elite warriors, special ops, and Navy Seals: Commando Body Training Guide.

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