Flabby Arms

jwinfield

I've posted this before, but didnt get any responses. Thought I'd try again.

My arms are one of my biggest insecurities. :blushing: I come from a looooong line of flabby armed gals. Seriously! My mamaw....amazing arms. Like pillows. So comfy to lay on......but I dont want to have comfy arms! I want to have arms that fit into a t-shirt! Any suggestions for losing extreme arm fat without bulking them up?

adopt4

You won't bulk them up unless you do steroids... so dont' worry about bulking, but you can tone them. As you lose body weight eventually they will shrink some... but there's no way to "spot reduce" them. Be sure to work biceps and triceps when you do work them, get those triceps going. Different exercises in different positions work the muscles a little differently, for example, a curl in front of you works the mucles a little differently than if you're laying down, etc.

laniirvin

Try these exercise
1. Isometric hand pushes

What you do is take both of your hands and put them facing each other at shoulder level in front of you. Now simply push your hands together as hard and as long as you can. The isometric tension this creates helps to firm up your triceps (back of your arms) as well as working your chest a bit.

This is a tough exercise after awhile. I recommend that you do it 10 times everyday for as long as possible each time.

2. Diamond pushups

What you do is take your hands and put them on the ground and extend your thumbs and pointer fingers so they touch each other in the shape of a diamond. Then just do normal pushups. Because your hands are together, this works more your triceps than your chest. Do 4 sets every other day. Because I don't know how many you can do right now, I won't give you a specific number of repetitions you should do. Just do as many as you can, even if it's only 1 or 2.

3. Dumbell drop behinds

What you do is take a 5 pound dumbell and hold it in you hand dropping it behind your head, lifting it up and down with your elbow parrallel to your head. Do three reps of ten

Good luck. This is what I do. It helps a lot

kandyjo

work those tricepts!!! I just read this in an email from Jillian this morning....I have a problem with flabby arms myself...
Here is what she says to do...:

Tricep Kickbacks


Hold a dumbbell in each hand and stand with your feet hip-width apart with a slight bend to your knees.
Bend over at the waist so that your torso is slightly above parallel with the floor. Bend both elbows so that your upper arms are locked at your sides parallel to the floor.
Keeping your arms still, straighten your arms behind you until the end of the dumbbell is pointing down toward the floor with your palms facing in towards your body.
Hold for a beat and inhale, slowly lowering your arms back to the starting position, and repeat.
To do this properly, remember to keep your abs tight and your back flat.

McLachfan

I hear ya! I've been dealing with "bat wings" my whole life. I started working with a personal trainer and she really stresses working the triceps. If you have access to a gym you can do the tricep pulldown. Otherwise just using free weights works too. A couple of different strength training exercises you can do for your triceps are...

#1 - Get down on your hands and knees. Use one arm to hold you up, the other should hold a hand weight. I started with a 3 lb. weight as I had never weight trained before... have worked my way up to a 10 lb. :happy: Hold your arm (the one with the weight in it) straight back against your side. Bend at the elbow and raise the weight back up. Be careful not to bend too much (if your arm is at a 90 degree angle that is too far) as the momentum will "carry" the weight up. You don't want that... you want to have complete control. You should feel the burn. Do 3 sets of 12-15 reps.

#2 - Stand with your legs apart so you have good, solid balance. Hold a weight behind your head with both arms. (Again, I started with a lighter weight... 5 lb. I think... and am not doing 15 lbs.) Push up toward the ceiling with the weight being careful to keep your arms/elbows close to your ears. Do 3 sets of 15 reps.

#3 - Lean over a chair so that you chest/torso is at a right angle to your hips/legs. As with exercise #1, use one arm to hold you up... the other should hold a hand weight. And once again, start light and if it seems to easy go to the next heaviest weight. Holding the weight with your arm straight toward the floor, lift the weight up toward your body until your elbow is at a 90 degree angle. Make sure you keep your arm close to your body and when you pull the weight up your upper arm should be parallel to your body. Do 3 sets of 12-15 reps.

I started seeing results after about a month of doing this 3x per week. My trainer and a couple of my friends have commented on how they can see the muscle in my arm now, so it works... just stick with it! Hope this helps and good luck!

ebkins7

Remember to TONE muscles use light weights LOTS of reps!!!

for example!!! 10 - 15 LBS max for 3 sets of 18 - 20

Bodybuilders do the opposite. heavy weight/few reps!!! so stay away from that!!!

Good luck!!! I have flabby arms too, but I love working my arms...

Also for an all around good look, you should some shoulder excersizes too! Again light weight/ high reps!!!

Hope that helped!!!

jwinfield

Thank you all soooooooo much!!! :flowerforyou:

belldandy1

I feel your pain. My arms are definitely one of my biggest insecurities. I am a person who carries all of my extra weight in my arms and in my legs. I don't have a very big stomach, but that is where I lose weight first, then my hips, then my back, then my thys and they finally my legs. If you are anything like me the wieght will come off your arms only after it has come off everywhere else. But it will come off eventually!

heygirl1954

Thanks everyone this also helped me!