Ladies you have been fantasizing about succeeding in attaining the perfect arms for forever but arm fat is tricky. The stubborn jiggly flesh at the back of arms is so irritating that you ditch the thought of wearing tank tops and swimsuits. Because we all know as soon as you wear them and look into the mirror your arms say NO!
Regardless of hours of hard work you spend in Gym and running, your arm flab doesn’t cry and go away. The fact is that you need a focused fat-loss plan for that, however, we don’t want you to shed on overpriced plans so we have got just THE SOLUTION you were looking for.
This 3-step exercise will not only help you get rid of the extra flesh of your arms but will also strengthen them.
Before we guide you to the 3-step exercise, you need to remember a few things.
1. Start slowly and boost your movements according to your potential, do not exercise vigorously as you can pull your muscles.
2. Every Exercise should be not done than 10 minutes in the beginning.
3. Don’t go too hard on yourself, a hard training can leave you with stress fractures, stiff or sore joints and muscles.
4. The weight of the dumbbell should not be more than you can lift.
Keep these points in mind and this 3-Step Exercise will make your way to achieve the desired results.
Step 1 – Arm Circle
source: cheatsheet
You can use a pair of 3- pound dumbbells or you can start without dumbbells as well. This exercise will target your biceps, triceps, shoulders, and back. You have to stand keeping your feet shoulder-width apart. Extend your arms straight out to sides at shoulder height. Make sure you are not lifting your shoulder.
source: tone-and-tighten.
Move your hand as if you are making circles in the air backward. Repeat it for 20 times and then switch directions. Do 20 forward circles and then relax for 30 sec. Do this exercise for 10 minutes in the beginning.
Step 2 – Half-Moon Rotation
source: tone-and-tighten.
You don’t need a dumbbell for this one. Just keep your arms straight out to sides like the previous exercise. Make sure your feet are hip-width apart. Keep your fingers together so that they form a shape of a half-moon. Keep your palms down and start rotating your thumb back until your palms face up. Now rotate the thumb forward and do 30 reps. Take a rest of 30-40 sec and then start again. This exercise targets the area of your shoulders, biceps, and triceps.
Step 3 – Shoulder Press
source: i.pinimg
Remember to use the same 3-pound Dumbbell for this one. Keep your feet shoulder-width apart, hold a dumbbell in each hand and bend elbows bringing hands to shoulders. Now press the dumbbells straight overhead keeping your shoulders down and lower weights back to shoulders. Do 20 reps in one set, take a break of 1 min and then repeat. It will tone your shoulders and triceps.
Ladies, I know to attain the strong and perfect biceps you can go beyond your capabilities but you don’t need to. Just stick to the basics and be regular. You can also read How to flatten your belly here: 4 Exercises To Flatten Your Belly That Will Work Like Magic!