How to Firm Up Flabby Arms

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Everyone has trouble areas that are just too flabby or loose for their tastes. For thousands of these people, the arms are this area. Firming up and toning your flabby arms doesn't have to be a huge struggle, however. A few simple exercises combined with a good diet can help get the arms you have always wanted.

Begin a healthy, balanced diet. A healthy diet consisting of plenty of vegetables and fruits, as well as protein, will help you burn unwanted fat from your arms and help the results of your efforts be more visible faster. Exercise can and usually will give you the arms you want, but only when combined with a proper, healthy diet can the results be seen faster.

Perform these exercises at least three times a week for maximum effect. Start with bicep curls. Stand with your feet hip-width apart, holding a dumb bell in each hand at your sides with your palms facing out. Slowly, fold your arms at the elbows, keeping them close to your body, raising the dumb bells all the way up, and then back down. This is one repetition. Three sets of 12 repetitions are recommended. For an alternate but still effective workout, try turning your hands so that your palms face your sides when you begin these bicep curls.

Work your arms further with push-ups. Lie flat on your stomach with your hands shoulder-width apart, palms on the floor, and your toes against the floor. Push your body weight up, straightening your arms, then back down. Do not touch the floor with your body, but keep going up and down until you have finished your set of 12. Again, do three sets of 12 repetitions. If regular push-ups are too challenging for you at first, try starting out with your feet crossed, bent at the knees, pushing your weight onto your hands and knees when you push up.

Perform tricep extentions next. Lie flat on the floor with a dumb bell in one hand. Hold your arm with the elbow bent, your forearm parallel with the floor. Slowly, raise your arm straight, then back to the starting position. Do three sets of 12 on each arm, alternating them as you want to. It is important not to lose arm control to feel the effects in the targeting muscle.

Tips & Warnings

  • Many of these exercises can be done with equipment at a gym. Ask your gym's trainer to instruct you. For tips on a healthy, balanced diet, try enlisting the help of a dietitian.
  • Always talk with your doctor before beginning any diet and exercise regimen, to ensure being as safe as possible.

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