If you want to lose weight, you may want sculpted, toned arms with no flab or jiggle.Reducing fat in your arms as a woman means doing arm strengthening exercises, trying sports or activities that help to build arm muscles, and maintaining a healthy diet.Women carry a lot of weight in their midsection and hips.If you are trying to lose weight with focused exercises, it is not hard to toning your arms.It is not possible to lose weight in just one part of your body, but with diet and exercise, you should be able to reduce the amount of weight on your arms.
Step 1: Tricep push ups strengthen your arms.
Tricep push ups are a great way to strengthen your tricep, pectoral, and shoulder muscles.If you are new to push ups, you may want to drop your legs to the ground so you can build strength in your arms over time.If you want to do tricep push ups, place your hands under your shoulders.Make sure you spread your weight evenly between the 2 hands.Put your abdominal muscles in a position that will allow you to come up on the balls of your feet.Push out from your heels.Your lower back should be straight and your body should feel supported.Drop your knees and keep your arms and shoulders straight if you can't hold the starting position.Lower your chest towards the floor if you want to keep your head in alignment.As you hover over your fingertips, place your elbow into your sides.If you can only lower your body a few inches, it is fine.The more you do tricep push ups, the easier they become.As you press up to the starting position, exhale.If you want to build up your tricep muscles, do 3 sets of 8 push ups.
Step 2: Challenge yourself with push ups.
If you like tricep push ups, you may want to try a different variation.There are 3 sets of 2 push ups using different hand placements.The narrow and wide push ups will work your chest and tricep muscles.Start in a plank position with your shoulders directly under your hands.Your plank is strong and straight if you keep your core engaged.Push ups are done with regular hand placement.Move your hands to the side of the exercise mat.Push ups are done with this wide hand placement.If you want to form a triangle under the middle of your chest, you have to move your hands into the center of the mat.Push ups are done with this narrow hand placement.2 push ups of each hand placement are done 3 times.
Step 3: Do tricep dips in a chair.
This exercise only requires access to a chair but it will help to strengthen your tricep muscles and give them more definition.Place the chair against the wall with the seat facing towards you.You can do tricep dips on the edge of a staircase or on a bench.Stand 1 to 2 feet in front of the chair's edge.Place your hands behind you, shoulder width apart, with your fingers on the edge of the chair.If you want your knees to be at a 90-degree angle, you have to bend them.Make sure you have the same balance in your arms and legs.Bring your butt towards the floor as you bend your elbow.Make sure your arms bend at a 90-degree angle as you lower your body.When you feel your arm muscles working, bend your arms.Raise your body back to the starting position.Do this slowly so you don't extend your shoulders.Retract your shoulder blades and keep your shoulders stable.The range of motion should be stopped as soon as it is difficult to hold your shoulders still.You should feel your tricep muscles working after 2 sets of this exercise.
Step 4: dumbbell tricep kickbacks can be done with free weights.
You will need access to free weights and a bench or chair to strengthen your arm.If you want to build arm strength without hurting yourself, start with 1 to 5 lbs of weights.The weight should be in your right hand.Rest your left hand on the bench.Your left hand should be under your left shoulder.Make sure your back is straight and your torso is parallel to the floor by bending your right hand while holding the free weight.The 90-degree angle is between your forearm and upper arm.Keep your neck straight and your head up.Lift the weight with your right arm extended behind you.As your arm moves back, turn your palm up so that it faces the ceiling.Don't use your legs or left hand to move your forearm.When your right arm is extended, exhale and then inhale, as you bring the free weight back to the starting position.The dumbbell tricep kickbacks should be done on the right side 10 times.Two sets of 10 reps on each side.
Step 5: You can try bicep curls.
The muscles on the front of your arms are known as your biceps.You will need a set of dumbbells to do this exercise.Keeping your knees soft and equal weight in your feet is what you should start with.The dumbbell should be held in each hand with your palms facing forward.Curl the dumbbell towards your chest.Your weight is equal in your legs if you keep your gaze forward.Take a deep inhale and then lower the weights until they are 1/3 of the way down.As you do this, strengthen your biceps muscles.For 2 sets of 10 reps, repeat this exercise for one rep.
Step 6: Do uppercuts with weights.
Weighted uppercut punches will strengthen your shoulder muscles.To do this exercise, you will need a set of weights.Begin with your feet hip-width apart and a 1 to 2 lbs weight in each hand.With your palms facing each other, hold your fists in front of you.As you inhale and punch your right fist up, keep your left fist stationary.If you lock your elbow as you punch, make sure your arm is slightly bent.Bring your fist back to the starting position.As you punch your fist upward, inhale.For 60 seconds, alternate from your right hand to your left hand.Gradually increase speed as you punch upward.For a couple of minutes a day, repeat this exercise.
Step 7: Try side plank with dumbbell raises.
The exercise will work your arm and core muscles at the same time.You will need a dumbbell or free-weight for the exercise.Start in a side plank on your right elbow with your feet on top of each other.The dumbbell should be lifted in your left hand.Your body should form a straight line from your shoulders to your ankles if you raise your hips.To find your balance, squeeze your right hand into a fist.As you extend your left arm, inhale and it will be above your right shoulder.As you raise your left arm, grip the dumbbell.As you exhale, keep your left arm parallel to the ground and in front of your body.As you lower your arm, keep your hips lifted.On each side, repeat this exercise 10 times.
Step 8: Try tennis or another racket sport.
Squash and tennis are great for building arm muscles and for a total body workout.You can join a recreational tennis league or take tennis lessons from a tennis pro.Ask your family member to give you squash or racquetball lessons if they enjoy it.The more racket sports you play, the better your arm strength and arm muscle definition will be.
Step 9: You can take up rowing or kayaking.
It is possible to tone your arm muscles by doing a sport.Consider rowing or kayaking, which requires good arm strength and good core engagement, if you want to take up an arm focused hobby.You can get started by doing the rowing machine at the gym and then take classes in rowing or kayaking.If you want to get better at rowing and be more active on a weekly basis, you can join a recreational rowing team in your area.
Step 10: Try boxing.
Boxing requires good overall fitness and solid arm muscle strength.You can hit a hanging bean bag on your own or take boxing lessons.If you want to build your arm strength, punching drills with a sparring partner can help, as can punching a bean bag.
Step 11: Change your daily calories intake.
If you eat empty calories you can add more fat to your arms.If you want to exercise, you have to consume enough calories every day to do so.Try to eat more vegetables, healthy fats, and lean meat.Each meal should include at least one serving of vegetables, fruit, and complex carbohydrate such as a whole grain serving.Make sure your intake is within the range of 20 to 50 grams per day.Reduce your consumption of sugars and animal fats.Consuming foods with high levels of sugars and carbs will cause your body to make a main fat storage hormone.Your body can burn fat when yourinsulin levels go down.Lower blood sugar levels will help you shed excess water and salt from your body.French fries, potato chips, and white bread are high in calories.Soft drinks, cakes, candy, and junk food are high in artificial sugars.
Step 12: A 7-day meal plan is recommended.
You can create a 7-day meal plan that covers 3 main meals and 2 small snacks at the same time of the day.A meal plan will ensure that you eat at a consistent time every day.Consuming 1,400 calories a day can help you lose weight.Go grocery shopping at the beginning of the week if you have a meal plan.If you keep your fridge stocked with all the necessary ingredients, you will not be tempted to cheat or skip a meal.
Step 13: Stay hydrated by drinking water.
Staying hydrated with water will keep your immune system healthy.You can drink water with slices of lemon or lime.Green tea is a good substitute for sweetened drinks.Green tea has a good amount of anti-oxidants.
Step 14: Before and after you exercise, eat well.
If you want to maintain your weight loss, you should always eat healthy.If you want to have enough energy for your workout, you should have a snack about an hour before you work out.You should always eat within 2 hours of your workout because your post-work meals should be high in vitamins and minerals.A low-fat Greek yogurt with a few almonds and fruit or a peanut butter and banana sandwich made with 1 slice of whole grain bread can help you recover from a workout and strengthen your muscles.