One of the biggest fitness concerns that goes along with a weight loss diet for women is finding ways to tone up that pesky arm flab. Although women are well-known for carrying excess weight around the midsection and hips, the upper arms are one area that often flies under the radar at the gym for ladies.
However, having slim and toned arms is a great way to keep women looking fit. Building muscle strength as a whole is also one of the pillars of any weight loss plan, so it is important to make sure that you are giving your upper arms a workout.
Here are some simple arm exercises for women that can help you look and feel your best:
This is a classic move that doesn't require any fancy equipment or excess time. All you need are two 5-pound dumbbells. Stand with your feet shoulder-width apart with your knees unlocked. Have one dumbbell in each hand with your palms facing forward, then slowly curl the weights toward your chest while exhaling. Then, inhale and lower the weight three-quarters of the way down while maintaining tension in your biceps - this is when you will "feel the burn." Try to do 10 of these repetitions to start. Once you feel comfortable, you can increase the weight of the dumbbells.
Overhead dumbbell extension
You can keep the dumbbells around for this next exercise, which works out your tricep (this is exactly where that annoying arm flab is). To start, grab one of the dumbbells at the end of the weight as you sit on the edge of a chair or gym bench. It is important to keep your stomach muscles tight during this exercise so that you don't arch your back. Then, lift the dumbbells over your head and bend your elbow, keeping the elbow close to your ear. Slowly lower the weight behind your head until you feel tension in your tricep and the dumbbell almost touches your back. Hold this pose for a couple of seconds, then return to the starting position. Repeat this move 10 times, then do the same extension on the other arm.
This exercise not only works out the back of your arms, it also strengthens your shoulders and chest, making lateral raises an excellent exercise option for building upper-body strength. To start, stand with your feet shoulder-width apart with your dumbbells in each hand, then turn your palms so that they face your thighs while taking a deep breath. Exhale slowly then left your arms straight out to your sides with your elbows locked. Breathe in, then lower your arms, keeping the elbows locked, about three-quarters of the way down. To keep your joints healthy during this move, it is important to move slowly and keep your neck relaxed.
Try one or all of these exercises today to give your arms a great workout and banish that stubborn flab from your triceps for good!
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