Home Workouts How to tone flabby arms (5 ultimate arm toning exercises for females)

How to tone flabby arms (5 ultimate arm toning exercises for females)

by Shoshana Sue

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Bat wings. Flabby arms. Nobody likes that. Super toned sexy arms? Everybody loves that! That’s why we are here right now, checking out how to tone flabby arms and the best arm toning exercises for females. Arm jiggle is just as dreadful as a saggy belly, but fortunately, with the right combination of nutrition and exercise, you can wave goodbye to flabby arms and belly fat in as little as 6 weeks.

How To Tone Flabby Arms- Ultimate Arm Toning Exercises for Females

What Causes Flabby Arms?

Before we wage war on bat wings, we need to have a brief chat on why some people’s arms get particularly flabby. This will help us know where we are coming from, and properly plot our way to getting sexy toned arms.

As you may be aware, when you reach the big 3-0, things start to go south pretty fast.

Flabby arms can be caused by hormonal changes as we grow older.

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.

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If strength training or weight lifting isn’t part of your workout routine that may also be the reason you may have arm jiggle.

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If you are a cardio bunny who thinks lifting weights will make you bulky, you will wish you had earlier educated yourself a little better on the subject of the benefits of lifting weights for women. One of the ways to tone flabby arms is to incorporate weight lifting workouts which have for ages have proven to be the best arm toning exercises for females.

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Anyway, that is spilt milk sisters, if your arms are already flabby. We aren’t here to feel sorry for ourselves but to find the best way to fix our saggy bits and tone flabby arms. Let’s check out the best arm toning exercises for females!

The Ultimate Workouts to Tone Flabby Arms Fast

  1. Push-ups are the best arm toning exercises for females

A push up is a compound exercise. This means that you have to engage several muscle groups/joints in order to do the movement.

Push-ups are dreaded by most, especially females because of the intensity involved, but they are solid gold when it comes to the best and fastest way to tone flabby arms and the upper body.

However, if you are a beginner, your upper body strength isn’t that great yet.

I wouldn’t advise a beginner to jump straight into doing Spiderman push-ups. Ease into it.

Yes, in fitness it’s always advisable to push past your limits to see results, but, that may come with injury.

You should and MUST give it all you got during a workout as long as you have proper form, and know exactly what you’re doing.

Ultimate upper body workout for women for sexy toned arms. Back workout and shoulder workout plan for women to lose weight

Even if you are in a hurry to tone flabby arms, you should instead perform beginner push-ups as you start out, and work your way up to the advanced level.

There are variations of this exercise that you can do and still get results.

Modified Push-Up for Beginners

  • Traditional push-up
  • Knee Push-ups
  • Wall push-ups
  • Wide grip push-ups
  • Incline push-ups

Advanced Level Push-Ups to Tone Flabby Arms

  • 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 Female Beginners

How to Do Push Ups For Female Beginners to tone flabby arms

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  • Get on your hands and knees on the floor.
  • Keep your back straight –the line from your neck down to your lower back should be neutral. (Don’t look up or down).
  • Keep your abs and butt tight, your shoulder back and arms, shoulder-width apart.
  • Steadily lower yourself down until your chest is about an inch away from the floor.
  • Push yourself up to the starting position and repeat.
  • Do 10 repetitions (reps) in sets of 3.
10 reps x 3 sets

Tip: Once you are able to perform the modified push-ups with ease, then you can move to the standard push-ups.

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Best Triceps Workout to Tone Flabby Arms

2. How to Get Rid of Arm Jiggle with Overhead Tricep Extension


How to do Overhead Tricep Extension to banish arm fat


  • Stand up straight and wrap your hands around the dumbbell.
  • Tighten your abs and pull back your shoulders.
  • Raise the dumbbell over your head until both arms are fully extended. Your palms should be facing up.
  • Slowly lower the dumbbell behind your head until your elbows are at a 90 degrees angle. Keep your biceps close to your head and your body still, during the movement.
  • In a controlled motion, use your triceps to go back to the starting position.
Repeat 10×3

3. Triceps Dips to Sculpt Your Arms



How To Tone Flabby Arms- Ultimate Arm Toning Exercises for Females

These are the second best arm toning exercises for females right after push-ups.

  • Sit on the edge of a bench or chair, and place your hands on the bench and extend your legs out.
  • Bend at the elbows and slowly lower your body until your elbows are at a 90 degrees angle. Do not lock your elbows.
  • Push yourself up to the starting position using your triceps.

Repeat 12 x3

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4. Bicep Curls To Banish Arm Fat Fast

  • Stand up straight with a dumbbell in each hand.
  • Your palms should be facing forward while keeping your elbows close to your body.
  • With a slow and controlled momentum, curl the weights up to shoulder level while keeping your body still.
  • Pause at the top for a few seconds then slowly lower the dumbbells.
  • Do not swing your arms during the movement like most people do when the weight is more than they can handle.
Repeat 12 x3 twice a week and in no time your flabby arms will be tone super fast!


Tone flabby arms fast. How to perfectly perform bicep curls

5. Bonus Exercise to Tone Flabby Arms- Shoulder Press

 How to do overhead shoulder press

  • Sit on a bench or stand up straight while holding the dumbbells in your hands with palms facing forward.
  • Contract your abs and bring the dumbbells up to your shoulders, while maintaining a neutral spine.
  • In a controlled movement, push the dumbbells up over your head and with the same pace, bring the dumbbells down until your elbows form a 90-degree angle.
Repeat 12×3
Triceps extensions are one of the best arm toning exercises for females. how to tone flabby arms



Banish flabby arms and arm fat with this killer arm workout for women. How to tone flabby arms- ultimate arm toning exercises for females

Arm workout women with weights. Upper body workouts for women. At home, workouts to lose weight

exercises for flabby arms and bat wings|Ultimate upper body workout for women for sexy toned arms

arm exercises for flabby arms and bat wings| Banish flabby arms and arm fat with this killer arm workout for women

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robin rue February 25, 2019 - 12:29 pm

I hate the flab I have under my arms. I seriously have to get to work on getting rid of it!!

Karen February 25, 2019 - 12:51 pm

I don’t think any of us want flabby arms. These exercises are excellent! I like how you described the exercises. Great recommendation for a beginner that can’t do 10 reps of each exercise!

Amber Myers February 25, 2019 - 1:25 pm

I am working on this. My arms are pretty flabby and could use some help. I just have to stop being lazy and start lifting some weights. Your arms look great!

Alli Smith February 25, 2019 - 2:00 pm

I was doing strength training to tone my flabby upper arms. Then I hurt my left arm so I’ve had to ease off. Now that I’m in my 50’s, my upper arms are definitely a problem area.

Kita Bryant February 25, 2019 - 2:02 pm

I can’t do a push up to save my life! I need to take better care of my health and body and this is a great way to start

candy February 25, 2019 - 4:24 pm

Flabby arms is something all women experience. These are great but do you have something for those older women who don’t have a gym to get too something for home.

Liz Mays February 25, 2019 - 8:41 pm

These are going to be great exercises to include in the weekly workout routine. I like that they should be easy to work into the day at home or at work.

Roch February 26, 2019 - 12:08 am

I think it’s best to start with pushups and planks since these are easy and can be done at home even without a trainer or any gym equipment.

Tasheena February 26, 2019 - 12:41 am

I really enjoyed reading this post. These are really helpful tips. Looking forward to trying some of these workouts.

Denay DeGuzman February 26, 2019 - 4:04 am

Oh my goodness! This post came just in time. I was just talking with my husband about my desire to tighten up my chicken wings and get my arms in shape! Thank you so much for this great workout inspiration.

Ricci February 26, 2019 - 5:50 am

I absolutely HATE my arms! I need to do this workout on repeat!!

Chubskulit Rose February 26, 2019 - 11:17 am

That’s one of my goals this year, toning down my flabby arm and lower ab. I will have to up the weight I am using.

Catalina February 26, 2019 - 11:31 am

I was looking for some arms excises. These are so easy and perfect to do them at home!

Terri Steffes February 26, 2019 - 1:52 pm

I have flabby arms. I would like to find an office exercise that I can do at my desk, multiple times a day. Then it would get done!

Lynndee February 26, 2019 - 2:14 pm

I think the easiest for me to do among these exercises is the bicep curl, but using a more lighter dumbbell for sure. 🙂

Marysa February 26, 2019 - 11:12 pm

I do a lot of lifting especially in the warmer months, but these are great ways to exercise those areas that don’t normally get as much use. Thanks for sharing this, I’m not a fan of feeling the jiggle under my arms.

Kasey February 27, 2019 - 2:38 am

Summer is coming and I’m ready to get my body ready for the beach! I really do hate push-ups, but You’re right they do work a bunch of muscles!

Amy H February 27, 2019 - 2:39 am

I really need to work on my arms. They are starting to look a little flabby – and I don’t want that! I love that I can do all these in my own home, because I don’t have time to make it to our gym during the day.

Farrah Less February 27, 2019 - 2:57 am

I do lifting almost every day but not longer than 15 mins. I do this for my shoulder and arms it helps a lot on my pain from routinely movements i do from work. I like this kind if workout.


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