If you are ready to get rid of bat wings and flabby arms, this is your game plan for incredibly sculpted and lean arms. There has been no time like now to get your arms summer-ready, and this 6-week arm workout plan will help melt away fat and transform your upper body!
The two basic questions: how to tone flabby arms and the best arm toning exercises for females are a great start to discovering what workouts to focus on to achieve sleek, sleeveless dress-worthy arms.
Arm jiggle is just as hard to get rid of as stubborn belly fat. Fortunately, with the right combination of nutrition and exercise, you can wave goodbye to flabby arms in as little as 6- weeks with the best arm toning exercises for females.
What causes flabby arms?
Right! Before we launch into getting rid of bat wings and the best arm toning exercises, let’s briefly discuss why some people’s arms get particularly flabby without gaining that much weight in other areas, and others have super lean arms without really trying.
If you are over 30 and battling with arm jiggle, there is an explanation. Metabolism starts slowing down considerably as you grow older, and after the age of 30, you will start losing muscle as your body hangs on to fat, resulting in weight gain.
There are ways to increase the rate at which your body converts food into energy and the guidelines in this article will help you speed up metabolism.
Hormones are a key player in how fast you lose or gain weight. When hormones are out of balance, losing weight will become almost mission impossible.
Ghrelin, the hunger hormone, can affect weight when there is an imbalance. After a meal, a signal is sent to the brain to communicate that one’s full at this point, the ghrelin level is at its lowest.
However, when there is an imbalance, this signal is distorted. Ghrelin levels will remain high after a meal, signaling that you still need to eat. Reducing sugar intake and eating more protein are some of the ways that you can balance ghrelin levels.
High or low levels of the hormone estrogen may result in weight gain, thus, it is crucial to fix this hormonal imbalance by getting enough sleep, managing stress, eating plenty of protein, and of course, regular exercise.
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Loss of muscle tissue may also lead to arm jiggle. To counter this, strength training or weight lifting should be part of your exercise routine, which is why 70% of arm toning exercises for females should include weights. While cardio is great for overall health, the benefits of lifting weights for women outshine those of cardio. Arm exercises with weights for flabby arms are the best arm toning exercises for females.
Ultimate arm workouts for women
This arm workout for women is built on a progressive plan that teaches you to master proper exercise form before moving to advanced movements.
The workout is six weeks long and split into bi-weekly schedules. You should do the workout three times per week, however, you must not do the workouts on three consecutive days. You should have a rest day in between to allow the muscles to recover and grow.
What weight dumbbells should you use?
If you don’t already have weights at home, get yourself at least 3 different sets of dumbbells. These are some of the weights I recommend, depending on your budget.
For maximum results, use this arm workout plan together with this leg day workout plan.
Exercises for flabby arms -weeks 1 and 2
During weeks one and two, you must use light weights so that you can practice proper form for best results.
Remember to do at least 5 minutes of warm-up before and cool-down stretches after each workout session.
How to do arm exercises with weights for flabby arms for weeks 1 and 2
Bicep exercises to tone upper arms
1. Bicep curls
Stand up straight with a dumbbell in each hand.
Your palms should be facing forward and your elbows close to your body.
In a slow and controlled motion, curl the weights up to shoulder level while keeping your core still.
Pause at the top for a few seconds, then slowly lower the dumbbells and repeat.
Pro tip: Do not fling your arms during the movement. If your body starts to move with the weight, then the weight is too heavy for you.
2. 45-degree bicep curls
Holding a dumbbell in each hand, elbows at your ribs, palms facing out at a 45-degree angle, contract your biceps, and slowly lift the dumbbells to shoulder height.
Slowly lower to starting position and repeat.
Best triceps workout to tone flabby arms
3. Tricep kickbacks for batwings
Lean on a bench and rest your left leg and left arm on the bench for stability.
Holding a dumbbell, bend your right elbow until it is parallel to the floor while keeping your arm close to your body.
Use your triceps to kick back your forearm until it is parallel to the floor and pause.
Bring your forearm back to starting position and repeat.
Pro tip: Only the forearm of the arm you are working on should move during the exercise. Keep your upper body still throughout the movement.
4. Exercises to tone arms- overhead tricep extension
Stand up straight, holding a dumbbell with both hands.
Wrap your hands around the dumbbell and hold it over your head.
Tighten your abs, pull back your shoulders, and slowly lower the weight behind your head until it is parallel to the floor. Keep your biceps close to your head during the movement.
Slowly use your triceps to push the weight back to the starting position and repeat.
Arm toning exercises for shoulders
If you are completely new to strength training, practice shoulder workouts without weights and as you get comfortable add very light weights, taking care not to blow out your shoulders. As a personal rule, I always stay under 4 pounds for lateral raises and reverse fly, because I am always careful never to damage my shoulders.
5. Shoulder press/ military press
Sit on a bench or stand up straight, holding a dumbbell in each.
Contract your abs and bring the dumbbells up to your shoulders, your forearms, and your upper arms should be at a 90-degree angle.
Maintaining a neutral spine, fully extend the dumbbells over your head and bring them back down to starting position.
6. Lateral Raises
Hold a dumbbell in each hand, palms facing in and your elbows slightly bent.
Stand straight, knees slightly bent. Raise your arms until they are in line with the shoulders, and bring them back to starting position.
7. Push-ups – the best arm toning exercises
Push-ups are the best arm toning exercise because they engage several muscle groups/joints to perform the exercise.
Push-ups are dreaded by most, especially women, because of the intensity involved. But, once you master them, they are solid gold when it comes to the best and fastest way to tone flabby arms and the upper body.
For most newbies to weight lifting, upper body strength isn’t that great yet, which is why it is advisable to start easing into it and never jump straight into doing Spiderman push-ups.
While fitness gurus preach to push past your limits during exercise to see results, doing so without correcting form first may lead to injury.
Only once you have mastered the correct way to do an exercise should you give it all you have got during a workout.
Even if you are in a hurry to tone flabby arms, always start small. In the case of push-ups, perform beginner push-ups, and work your way up to the advanced level.
There are several variations of push-ups and modified push-ups for beginners include:
- Traditional push-up
- Knee push-ups
- Wall push-ups
- Wide grip push-ups
- Incline push-ups
Advanced level push-ups include:
- military push-ups
- close grip push-ups
- decline push-ups
- plyometric push-ups
- Spiderman push-ups
- single leg/arm push up
How to do push-ups for beginners
Kneel on all fours on the floor, your hands shoulder-width apart.
Keep your back straight –the line from your neck down to your lower back should be neutral.
Contract your abs, and steadily lower yourself down until your chest is about an inch away from the floor.
Push yourself up to the starting position and repeat.
Once you can perform the modified push-ups with the correct form, you can try advanced push-ups.
Exercises for flabby arms -weeks 3 and 4
- Arm circles 30 secs x 4- Do 30 secs clockwise and 30 secs anticlockwise.
- Bicep curls 12 x 3 – Use medium weights and rest for 30 seconds between sets.
- Tricep kickbacks 12 x 3 – Use medium weights and rest for 30 seconds between sets.
- 45-degree bicep curls 12 x 3 – Use medium weights and rest for 30 seconds between sets.
- Tricep extensions 12 x 3 – Use medium weights and rest for 30 seconds between sets.
- Shoulder press 12 x 3 – Use medium weights and rest for 30 seconds between sets.
- Tricep dips 12 x3 – No weights required. Rest for 30 seconds between sets.
- Lateral Raises 12 x 3 – Use medium weights and rest for 30 seconds between sets.
- Push ups 12 x 3- No weights required. Rest for 30 seconds between sets.
How to do flabby arm exercises for weeks 3 and 4
By weeks 3 and 4 you should have learned the proper way to do each of the exercises. You can up the weights if you feel you are ready.
8. How to do arm sculpting tricep dips at home
Tricep dips, when done properly are a few of the best arm toning exercises for females.
Sit on the edge of a bench or chair, and place your hands on the bench with feet planted flat.
Bend at the elbows and slowly lower your body as low as you can go, taking care not to lock the elbows.
Push yourself up to the starting position using your triceps and repeat.
How to tone flabby arms for weeks 5 and 6
During weeks 5 and 6, the exercises to tone arms will almost be the same as weeks 3and 4. The only difference is that you are going to use heavier weights, short repetitions, and more sets and rest time between the sets.
- Arm circles 45 secs x 4- Do 45 secs clockwise and 45 secs anticlockwise.
- Bicep curls 10 x 4 – Use heavy weights and rest for 45 seconds between sets.
- Tricep kickbacks 10 x 4 – Use heavy weights and rest for 45 seconds between sets.
- 45-degree bicep curls 10 x 4 – Use heavy weights and rest for 45 seconds between sets.
- Tricep extensions 10 x 4 – Use heavy weights and rest for 45 seconds between sets.
- Shoulder press 10 x 4 – Use heavy weights and rest for 45 seconds between sets.
- Tricep dips 10 x 4 – No weights required. Rest for 45 seconds between sets.
- Lateral Raises 10 x 4 – Use heavy weights and rest for 45 seconds between sets.
- Push-ups 10 x 4 – No weights required. Rest for 45 seconds between sets. (Try a few traditional push-ups).