Guest Blog by EFM Health Clubs
Flabby arms are a common problem area, especially among women who may have a tendency to store more fat here. A balanced diet and regular exercise can help reduce your overall body fat, including those “tuck shop lady” arms. As you lose the excess fat, incorporating toning exercises in your routine can make a huge difference not only on your arms, but on your entire body.
Do the triangle pushup
The triangle pushup is one of the most effective arm-toning exercises. It targets all three parts of the triceps. You will do a standard pushup, but your hands are kept close together to create a triangle. Bend your elbows as you lower yourself to the ground. You can perform this move on your knees, until you are strong enough to do the full version. Complete one set with eight to 12 repetitions.
Reduce body fat
Reducing your overall body fat is crucial in toning up because your muscles will not show themselves when covered with a layer of flab. As a ballpark figure, to lose 1 kilogram of fat per week, you’ll need to create a calorie deficit of 1100 daily. Roughly, that’s decreasing calorie intake by around 500 calories per day and increasing calorie burning by the same amount.
Aim to do a nice, varied range of exercise for around 5 hours per week. But remember – incorporate a good combination of cardiovascular and resistance training in that exercise mix. Of course, do not forget to eat a balanced diet that includes lean proteins, whole grains, fruits, and vegetables.
Do the stability ball chest fly
A chest fly will predominantly work your chest muscles. Using a stability ball to perform this routine will add more challenge and increase fat burn because it will engage your core muscles.
To do it, start with your shoulders on the ball, with your hips up and hands holding light weights over your chest. Carefully lower one arm to the side, hold it a bit, and then return to the center. Perform the same movement on the other side for a total of 15 repetitions for each arm. But of course, ask your EFM Personalised Trainer for more info on this!
Do tricep dips
The dips will target your triceps, and you only need your body weight to do it. This exercise can be done using a bench or a sturdy chair. Simply sit on the bench or chair, and walk your way forward, with your palms on the edge to make your butt hover above the ground. Bend your elbows as you lower your hips to the floor, and then stop when your arms are parallel to the ground. Push yourself back up, and then perform another repetition. Do it eight to 12 times, and complete three sets as a guide. This is great for toning the back of the upper arms.
Best shoulder exercises
Your shoulder muscles are often quite prominent in short sleeves or singlets so it makes sense to work on toning the muscles of the shoulder. There are a huge number of exercises available, but try frontal raise and lateral raises. Speak to your EFM trainer about the best shoulder toning exercises for you.
Try the steering wheel exercise
You can still tone your arms while stuck in traffic. This workout will keep you productive, while staying seated on the driver’s seat. Simply position your hands on the steering wheel at 3- and 9 o’clock. The next step is to press them inward to contract the chest, and then place your hands inside the steering wheel before pressing outward to target your rear deltoids. Hold the squeezes for about 20 seconds, and then repeat as many times as you can. Time effective huh?!