Are you annoyed that your arms are too slack or too fat? Then you should take these simple tips and exercises to heart to get your arms tight and beautiful again.
In women, in particular, fat rarely only collects on the stomach. We also gain weight on the hips, legs, and arms. But by summer at the latest, we naturally want to have slim and taut upper arms in our dresses. You can do this easily with the right diet and some simple exercises.
A healthy and balanced diet generally helps to reduce excess body fat. Unhealthy foods can unbalance hormones and thus promote fat accumulation on the upper arms. Most of all, eat things that help stabilize hormone levels, like walnuts or coconut oil. You can also help detox with apple cider vinegar, dandelion, or milk thistle.
You will have already guessed it: it doesn’t work without movement. In order to reduce fat on the upper arms, it is not enough to just train the upper arms. You should also do endurance training such as jogging or swimming regularly. This stimulates fat burning. It is also important to exercise large muscle groups, such as the thighs. In general, the more muscles you have, the higher your energy requirements and you also lose weight faster. So include squats and lunges in your training plan, even if they don’t target the arm muscles. Push-ups are also very suitable.
Special exercises for firm upper arms. So that the arms become nice and tight, you should also do specific exercises for the arm muscles.
For the biceps
With simple curls, you train the biceps. Take dumbbells or filled water bottles in your hand and grasp them so that the back of your hand is facing the floor. Stand up straight with your knees slightly bent. Keep your upper arms close to your body and then alternately bend and straighten your elbows. You can train both sides at the same time or alternately. It’s best to do five sets of ten reps.
For the shoulders
You can strengthen your shoulders with the lateral raise. Stand up straight again with your knees slightly bent. Make sure that your back and stomach are tight so that the core is stable. Hold dumbbells or water bottles loosely in front of your body. The arms hang down but are very slightly bent. The palms are turned towards each other. Slowly lift the dumbbells or bottles in a controlled manner and without swinging to the side up to head height. Make sure to keep your shoulders down and stop for a moment at the highest point. Do three sets of ten repetitions of this exercise.
For the triceps
The triceps you can train well with a chair. Sit on the edge and put your hand around the edge of the chair. The fingers point down. The feet are completely flat on the floor and the knees should ideally be bent 90 degrees. Gently slide forward off the chair while keeping your hands on the edge of the chair and lower your torso in front of the chair. Keep your elbows at a 90-degree angle and slowly push your upper body back up and back to the starting position. You should repeat this exercise about twelve times and repeat the entire set about five times.