Table of Contents
- How Can Seniors Get Rid Of Flabby Arms
- Flabby Arm Exercises At Home
- Exercises To Lose Flabby Arms
- How To Do A Tricep Kickback
- How To Do Tricep Push Ups
- How To Properly Do A Bicep Curl
- How To Do A Reverse Push Up
- Seated Tricep Overhead Extension
- How To Learn How To Do Pull Ups
- Best Arm Toning Workouts
- Flabby Arm Before and After
- Best Arm Exercises For Flabby Underarms
How Can Seniors Get Rid Of Flabby Arms
If you’ve become a little too aware of your chicken wing arms, but don’t have the time, money or motivation to go to the gym, there are several flabby arm exercises you can do at home.
Equipment-free triceps and biceps exercises are the perfect addition to any fitness routine and can be squeezed into the tiniest moments of your day. Perform arm workouts for flabby arms regularly to get tank-top ready and kiss your excess flab goodbye.
Flabby arm exercises are the perfect cure for one of the most dreaded problems in fitness, chicken wing arms or bat wing arms. The horror and embarrassment of waving to your friends or family, only to find that your arm is shaking more than your hand, has become a reality for thousands of men and women – especially seniors.
Flabby Arm Exercises At Home
A flabby arms workout can be an effective way to tone up your arms. Just remember to maintain your form and continue to increase the weight regularly and gradually so that you build the muscle needed to give your arms the firm, youthful appearance you want.
If you have access to a gym, a rowing machine is another great way to work those muscles in the arms and shoulder areas as well.
Exercises To Lose Flabby Arms
The workouts for flabby arms on this page will work the muscle of the triceps and tighten it up as well as burn calories at an accelerated rate. That said, for the best and fastest results I highly recommend training with a personal trainer.
How To Do A Tricep Kickback
One type of bat wing arm exercise that will do wonders to get rid of the jiggle is the triceps kick back exercise. Holding a light weight in your right hand, lean from the waist until your upper body is parallel with the floor.
To maintain your balance, you may need to rest your left hand on a chair or bench for support. With your back flat, bend your right elbow in a semi-circular motion until the weight is even with your waist.
Next, slowly return the weight backwards until your arm is straight without your elbow locking. Slowly return the weight to your waist and repeat for a whole set. Repeat on your left side.
This exercise for flabby arms with weights is very important if you are really serious about getting rid of your chicken wing arms.
How To Do Tricep Push Ups
These exercises for chicken wing arms will tone your triceps and your chest. Get in the push-up position. Bring your arms in so that your hands are under your chest.
Spread your fingers apart and lower yourself to the ground and push yourself back up. Repeat this exercise. Work up to two sets of fifteen triceps push-ups to get rid of flabby arms.
How To Properly Do A Bicep Curl
This exercise, also known as Hammer Curls, is especially great for runners and swimmers. With a dumbbell in each hand, swing your arms up and down.
Don’t go any higher than your shoulder and don’t go any lower than your hips. The motion should mimic your arms while running. Do this exercise for one minute then rest. Repeat once.
How To Do A Reverse Push Up
This easy bat wing arm workout produces great results. Get into the “crab” position so that your feet and hands are touching the floor. This is just opposite of the position for a traditional push-up.
Make sure that your fingers are together and pointing toward your feet. Lower yourself to the ground and then back up. Repeat. This flabby arm exercise targets your deltoid muscle, your shoulder and your back.
Seated Tricep Overhead Extension
Sit on a bench (preferably one with back support). Grab one dumbbell and lift it over your head.
Slowly lower the dumbbell to your back, focusing on your triceps. For this flabby arm exercise, make sure you are not pulling with your elbows.
How To Learn How To Do Pull Ups
One of the best arm exercises for women at home and also for men are pull ups. They are one of the best arm exercises. Doing them regularly will help you get rid of flabby arms.
It is probably one of my favorite exercises to get rid of flabby arms. To do this exercise, hang onto a pull up bar with a shoulder width distance between your hands.
Activate your core muscles and using the muscles of the arms, try to pull yourself up until your chin goes above the bar. Slowly lower yourself and repeat the exercise. Use the arm muscles to do the pull ups to get maximum benefits.
Best Arm Toning Workouts
When prescribing chicken wing arm exercises, most “experts” recommend targeting the triceps to get rid of flabby arms. They claim that roughly 60% of your arm muscle is triceps.
And they are right.
But that still leaves 40% of un-toned arm muscle. The difference between 60% and 40% isn’t that great either.
If you only focus on toning your triceps (as most people do) you will never get get rid of your chicken wing arms. You have to also target your biceps, the other 40%.
While some may think that arm exercises are the only thing that you need to do, it actually is not. Eating fatty foods is something that needs to be cut out of your diet.
You may also want to stay away from sodas, candy, anything that is fried, and alcohol. All of these things contribute to the fatty buildup that cause many to have bat wing arms. It may be difficult at first, but learning to cut back on these foods is the first step to making sure those flabby arms get back in shape.
Just remember that for the best results you have to combine exercise and diet. Simply doing a bunch of flabby arms exercise is not the best approach if you want to get rid of your arm fat once and for all.
Flabby Arm Before and After
The flabby arm exercises mentioned above should be done at least twice per week for beginners. In about a month, you should start to notice a decrease in the fat surrounding your arms.
You are also going to notice that the tone of your muscles are a lot less jiggly. If you’re eating healthy, you will also probably notice an overall decrease in your body weight.
Best Arm Exercises For Flabby Underarms
There are many reasons why you may develop flabby arms, but the main reasons include excess weight, genetics, age, loss of muscle mass etc. Basically, as you get older and gain weight, your arms tend to store some of that excess fat which make your arms look quite flabby.
This is particularly common in women over 40 years old. With that said, not all hope is lost and you can turn those flabby arms into the firm, sculpted and toned arms that you’ll love showing off in tank tops.
We will now take a look at some of the very best arm exercises for flabby underarms that will give you guns you can be proud of.
How To Do Proper Bicep Curls
In order to quickly firm up your arms, it is best to do resistance training using weights. To start with, you can use dumbbells to do one of the most famous exercises: bicep curls.
You will need a pair of dumbbells. If you’re completely new to weight training, you should start with dumbbells that are between 3 to 10 lbs.
Once you’re holding the dumbbells in your hands, stand up and allow your hands to extend to the ground with the dumbbells next to your sides. Then, slowly bend your elbows and raise the dumbbells towards your shoulders so that they are in a parallel position with the floor. Hold this position for a second and then lower the dumbbells back to your sides and repeat the exercise.
Make sure that you don’t swing the dumbbells and only do controlled movements without flaring your elbows. Start by doing 12 repetitions per set for 3 sets.
Chest Press With Dumbbells
Now, even though the exercise is called a chest press, it works your arms, shoulders and chest which will firm up flabby underarms.
So, to start the exercise, make sure that you’re holding the dumbbells or barbell and sit on the bench and lay flat on it. Then, bend your elbows so that the dumbbells are perpendicular to your body, across your chest.
Ensure that your elbows don’t dip lower than your body and then slowly raise your arms to push the weight upwards. Allow your arms to straighten without locking your elbows and then lower the weight back to your chest.
Repeat this for 3 sets of 12 repetitions.
How To Perform A Push Up
If you don’t have any weights, then it is possible to firm your underarms using bodyweight exercises. One of the best exercises is the pushup.
This is a full-body exercise that places emphasis on the upper body and arms. To do this exercise, you’ll need to start by laying on the floor and then get yourself into position by pushing up your body with your toes and hands. Your arms should be straight so that your body is suspended just above the floor.
Then, all you need to do is slowly lower your body to the floor by bending only your arms and make sure you keep your elbows inwards and avoid flaring them. You should only allow your chest to lightly touch the floor before pushing back upwards to complete the repetition.
You can do this exercise in sets of 10 to failure.
To wrap things up, these are three of the best arm exercises for flabby underarms that will undoubtedly help you to transform unsightly batwings into sculpted arms. Once you consistently exercise your arms at least 3 times per week, you will see results within a few short months.