The key to preventing flabby arms – or getting rid of a little extra arm flab – is triceps exercises. And these triceps toners can be done by anyone at home with just a couple dumbbells. Begin with a dumbbell weight you’re comfortable with – a 2 to 5 pound weight – and slowly increase the weight for added challenge. (Exercise bands can replace dumbbells, if you want.)
This exercise requires a low step or bench. Begin in a sitting position. Grip the edge of the bench, palms down. With your elbows slightly bent, extend your legs in front of you; bending your legs will modify the intensity of the exercise. Slowly slide your butt off the bench, lowering your body toward the floor. Keep your elbows at a 90-degree angle. Press into the bench, straightening your elbows, while returning to the starting position.
In a seated position, hold the end of one dumbbell in both hands. Being seated will help you maintain pelvic, head and back alignment without arching your back. Tuck your elbows in close to your ears, holding the dumbbell a few inches below your chin. Exhale as you extend your elbows. Don’t lock your elbows. Complete 10 to 12 repetitions of this exercise. Add more repetitions and increase dumbbell weight as your fitness level improves.
This is a basic exercise most of us learned in elementary gym class. Stand with your feet apart. With arms raised to your sides, flex your hands so your fingers point upward. Move your arms in a backward, circular direction – 12 to 24 small circles. Repeat in a forward motion. Increase the number of repetitions to fit your fitness goals. Completing this exercise three times per week will produce results.
Stand with your feet apart and your knees slightly bent. Grip a dumbbell in each hand with palms facing down. Beginning with your dumbbells at your side, slowly raise your arms to your shoulders, slowly moving down to your side. Complete 10 to 12 repetitions, depending upon your fitness level. Increase dumbbell weight and repetitions as you become more flexible. The more slowly you do this exercise, the greater resistance and overall results.
Once you’ve mastered an easy curl, try increasing your dumbbell weight or band resistance for this exercise. Stand with your feet apart and your knees slightly bent. Turn your palms up, bringing the dumbbells to your shoulders. Once at the shoulders, pause and breath, then reverse your grip so your palms are facing down. Continue to lower your arms to full extension, reversing your grip as you repeat this exercise. Complete 10 to 12 repetitions.
Start on all fours. Holding your stomach muscles in, rise up with your arms fully extended. With your knees and toes on the floor supporting your body weight, bend your elbows to lower yourself 6 to 12 inches above the floor. Slowly raise and lower your body. Repeat 6 to 12 times.
In addition to these exercises, incorporate 30 to 60 minutes of cardio, four times a week. Stick to a regular routine to achieve the best results. With time and perseverance, you’ll have sleek, defined arms!