Fat arms are the reason why women lose confidence. Fat burning exercises will help women tone their muscles and slim their arms quickly so they can confidently wear tight clothes that reveal the upper part of the body.
1. Dumbbell shoulder press
Dumbbell shoulder press works to train the shoulder muscles, deltoids and anterior muscles. This exercise can be performed standing, sitting on a regular bench, or an ergonomic bench with back support. Steps include:
- Start by standing on the floor and holding dumbbells in both hands.
- Raise the dumbbell to shoulder height and inhale at the same time.
- Rotate your wrists making sure your palms are facing forward.
- Exhale and push the weight upward.
- Hold the position for a few seconds and slowly lower the weights to shoulder height while inhaling.
- Repeat the movement 30 times.
2. Overhead triceps extension
The overhead triceps extension exercise is great for training the triceps. You can also replace dumbbells by using a resistance band for this exercise. Steps include:
- Start by sitting on a bench with or without a back and holding a dumbbell with both hands.
- Extend your arms fully and then lift the dumbbells.
- Bend your elbows to lower the dumbbell behind your head.
- Keep your elbows in this steady position for a few seconds.
- Extend your arms and return to the starting position.
- Repeat the movement 20 times
3. Bicep curls
Bicep curls are a very simple and effective biceps exercise to slim the biceps, shape the arms and make the upper body look stronger and more fit. Steps include:
- Start standing with your feet hip-distance apart and a dumbbell in your hands.
- Slightly bend your elbows to fully extend your arms.
- Bend your elbows, bring the dumbbells toward your shoulders and hold the position for a few seconds.
- Slowly lower your arms back to the starting position.
- Repeat the movement 30 times.
4. Tricep dips
Tricep dips are one of the easiest exercises to achieve beautiful arms, strengthen the triceps. To do this exercise, you can use a bench, a stable chair, a couch, or a half wall. Steps include:
- Place your hands shoulder-width apart on a bench or chair and extend your legs out in front of you.
- Keep your elbows slightly bent to keep tension in your triceps.
- Lower your body slowly toward the floor with the help of your elbows until they are at a 90-degree angle. Make sure the back is close to the chair.
- As you lower your body, hold this position for a second and then press down on the chair to straighten your elbows.
- Repeat the movement 15 times.
- Note: Keep your shoulders down as you lower and raise your body.
5. Dumbbell kickback
Dumbbell kickback is a very effective exercise that targets the triceps in the shoulders. Steps include:
- Place one hand and one knee on the bench.
- Move your standing leg back a bit and place your foot on the floor. Make sure your body is parallel to the floor.
- Hold a dumbbell with your other hand, elbow at your side. Make sure your upper arms stay parallel to the floor.
- Contract the triceps to stabilize the upper arm and extend the lower arm back.
- Pause for a moment and hold this position for a few seconds, then return to the starting position.
- Repeat the movement 20 times.
6. Lateral raises
Lateral raises are an effective shoulder exercise. Steps include:
- Hold a dumbbell in each hand, arms at hip height, shoulders balanced, palms facing in, and knees slightly bent.
- Keeping your arms straight, lift the weights out to the sides but not higher than your shoulders.
- Hold the position for a few seconds, making sure your back maintains the original position and your knees are slightly bent
- Slowly lower the dumbbell to the starting position.
- Repeat the movement 30 times.
- Note: Slowly lower the weights to feel the tension in your muscles.
7. Superman
Superman exercises affect your entire body. This exercise strengthens your abs, spine, arms, shoulders, and buttocks. Steps include:
- Prepare a mat practice yoga and start in a face-down, prone position.
- Extend your arms and legs, while keeping your neck straight.
- Keep your body fixed and lift your arms and legs toward the ceiling. Try to create a “U” shape with your body.
- Hold the position for 5 seconds, lower your arms and legs and return to the starting position.
- Repeat the movement 10 times.
- Be sure to exhale as you lift your arms and legs, and inhale as you lower them back down.
8. Upright rows
Upright rows are an exercise that helps focus on your shoulders, back, and arms. Finish this exercise with your elbows higher than your shoulders, not level or lower than them. Steps include:
- Hold a dumbbell in each hand, palms facing in, and stand with your feet hip-distance apart with your knees slightly bent.
- Raise the dumbbells to shoulder height and keep them close to your body, bending your elbows.
- Hold for a few seconds and slowly lower your hands to the starting position.
- Repeat the movement 30 times.
- In short, to have slim arms quickly you need to have a suitable training schedule. 8 exercises to burn fat like weight training, front arm exercises with dumbbells, back arm exercises with dumbbells,... are simple exercises that can be practiced right at home. So, make a suitable exercise schedule to achieve good results.
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Reference source: brightside.me, nhs.uk
