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5 Exercises for Flabby Arms

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Monday Morning Fit Tip:

You can quickly alleviate the problem of flabby arms by strengthening your biceps and triceps.
Try doing 10-15 reps of each exercise. 
Beginners = 1 round
Intermediate = 2 rounds
Advanced = 3 rounds


1. Diamond Push-ups

While in a regular pushup position, put your hands together so that your thumbs and index fingers are touching. It should form a diamond shape in between your hands. Doing a pushup this way will put more stress on your triceps and better help strengthen the muscle. If you are unable to do regular pushups, rest on your knees instead of your toes. Try to complete three sets of ten or as many as you can do. You will quickly be able to do more as you get stronger.

2. Triceps Extensions

While sitting or standing, take a dumbbell in one hand and raise it straight over your head. Lower your arm until your elbow forms a 90 degree angle and the weight is behind your head. Then, extend your arm back over your head and repeat this motion. Make sure not to arch your back and start with a weight light enough to control your movement.  *Try balancing on one leg while doing this exercise!

3. Triceps Press

This is a similar exercise to extensions, except that you are lying down. Lie on a bench or ball holding a weight in each hand. Raise your arms straight up, then bend your elbows so that the weights are next to your head.

4. Dips

To start, sit on the edge of a chair, bench, or low table. Place your feet flat on the ground and your hands on the surface you are sitting on. Slowly lower your body to the ground, until your arm is bent at a 90 degree angle. Then, raise yourself up by pushing against the surface. You will be able to feel your triceps supporting you.

5. Kickbacks

Hold a dumbbell in each of your hands and bend at your waist so that your torso is parallel to the ground. Keep your upper arm next to your torso, while bending your elbow at a 90 degree. Then, straighten your arm so the weight is near your hip.  *Make this more challenging by balancing on one leg!






Source: fitday.com

Kathie Brown

Certified NASM and AFAA Personal Trainer. Over 20 years experience. Specializes in weight loss, athletes and women body building and leaning out. Crossfit athlete, trains and competes in Crossfit competitions. Took the L1 Crossfit course and completed the judges course. Enjoys working with all levels and body types and loves seeing her clients get stronger and feel confident.

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