Some people absolutely refuse to expose their arms because of the excess fat and lack of muscular definition. That’s no way to live, especially during the warmer months when people bare more skin. I’m going to help you go sleeveless this season so you can show off your toned arms.
For starters, focus on eating lean protein, whole grains, fruits and vegetables, that's the way to maintain a healthy physique. When you're trying to maintain muscles, choose lean protein, like fish, chicken and eggs.
Like any other body part, the triceps won’t respond to spot training alone. The only way to lose fat from under your arms is to lose overall body fat thru cardio and strength training. Strength training builds muscle and helps to raise your metabolism. When you strength train, you are building lean body mass and decreasing body fat. Strength training increases muscle mass and revs up the body to burn fat at a higher rate, allowing for the lean muscle definition to show. The arm exercises sculpt the muscle underneath, which pop out as the fat fades.
The good news is there are many ways to achieve well-defined arms by using free weights, resistance bands, performing yoga and pilate exercises. You aren’t required to lift massive amounts of weight in order to get beautiful arms.
Here are a few effective yet simple exercises that will improve the overall look of your arms. I recommend performing two to three sets of 10-12 reps, using a comfortable weight. You can do these exercises on your own at a gym or at home if you have dumbbells.
Military Pushup
Get into the down position of a pushup, your hands in line with your shoulders, about 6 inches away from your body. Set your feet hip-width apart. Push up by straightening your arms, pause and lower your chest to the floor. Keep your back flat and your body rigid.
Incline Pushup
Start with your feet on the bench and hands on the floor in the pushup position. Slowly lower your chest to the floor, pause and push up by straightening your arms.
Pushups with your feet on an exercise ball
Start with your feet on the ball and hands on the floor in the pushup position. Slowly lower your chest to the floor, pause and push up by straightening your arms.
Kneel and place your hands along the sides of a medicine ball, spreading your fingers wide to help grip the surface (a soccer ball or basketball will work). The space between your thumbs and index fingers should be diamond-shaped. Balance your weight on the ball, and then slowly extend your legs behind you to assume the pushup position. Lower your body until your chest touches the ball. Pause, and then slowly press yourself back up to the starting position.
Leg-lift Pushup
Get into the down position of a pushup, your hands in line with your shoulders, about 6 inches away from your body. Set your feet hip-width apart. Push up by straightening your arms and raise your left leg as high as you can. Keep your leg raised while you perform a normal pushup by lowering your chest to the floor. Keep your back flat and your body rigid. Switch legs on each repetition.
Get into the down position of a pushup, the space between your thumbs and index fingers should be diamond-shaped. Slowly lower your body pause, and then slowly press yourself back up to the starting position.
Plank Pose
Begin on your hands and knees with writs directly under shoulders, extend legs straight out behind you, look straight down at the floor keeping your neck aligned with your straight spine. Pull your abs in; your body should form a straight line from your heels to the top of your head. Hold the pose for at least 30 seconds.
Sit down with legs extended out in front of you. Place your arms behind you with hands palm down on the floor. Straighten your arms and turn your hands inwards, fingertips pointing toward your back. Lift your hips up towards the ceiling. Do not allow your torso, the core of your body, to sag but instead maintain a straight line from your shoulders to the heels of your feet. Hold the pose for at least 30 seconds.
Triceps Bench Dips
Stand with your back to a bench and place your hands on the edge, fingers pointing toward your lower back. Place your feet on another bench a few feet in front of you. Keeping your hands in place, slowly step forward until your legs are extended in front of you, knees slightly bent. Your arms should be straight, elbows unlocked, supporting your weight, slowly bend your arms to lower yourself as far as you can and bring your butt as close to the floor as possible. Press yourself back up to the starting position.
Close-grip Bench Press
Lie on your back on a bench, using a barbell with an overhand grip, place your hands less than shoulder-width apart and arms extended. Slowly lower the bar to your chest. Pause, then press the weight back overhead, keep your elbows flexed.
Lying on your back on a bench, hold a set of dumbbells overhead with your arms straight and your palms facing each other. Keeping your upper arms stationary, slowly lower the weights toward your shoulders until they reach the sides of your head. Pause, then slowly press the weights back up, but keep your elbows unlocked.
Until next time...
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