Tone Flabby Arms
Dumbbell Exercises for Women to Tone Flabby ArmsBy Mike Westerdal, Author of Dumbbell Routines & Exercises
The nature of women's bodies makes them highly susceptible to sagging in particular areas of the body, especially the arms.
This starts happening even at a relatively young age.
However, the good news is that you can reduce and almost entirely get rid of sagging in the arms.
Best of all, you don't need expensive equipment or a gym membership - you can get results by doing exercises in your own home with just a few square feet of free space and a set of dumbbells.
When it comes to exercise equipment, dumbbells are perfect because they are effective, versatile, inexpensive, don't take up much space, used by anyone regardless of skill or ability and can be used anywhere.
You don't have to lift heavy weights to tone flabby arms. A weight of 10 to 12 pounds will do the job just fine. If you can, try to get some different weights (5, 10, 12lbs) because this will give you more versatility for your workouts.
First, warm up before starting any routine - this will help prevent injuries. Thus, you should always start with a few minutes of stretching, putting special focus on stretching your arms. Do this type of warm up for 3-5 minutes.
Dumbbell Exercises for Women to Tone Flabby Arms - Exercises That Work The Best:
Seated (Incline Bench) Bicep Curl:
This exercise is performed sitting down.
Keep your elbows nice and close to your side, then curl the dumbbell up towards the shoulder (your palm should be facing your shoulder), then pause for second and contract.
Slowly return to the start position and repeat the same movement with your other arm.
Do 3 sets of 12 repetitions on each side.
Alternating (Standing) Bicep Curl:
Stand up and hold the dumbbells in your hands. While keeping your elbows close to your body you will slowly curl one dumbbell up towards the shoulder.
Your palm needs to be facing the shoulder. When the dumbbell almost touches the shoulder, you will pause for 1 second, then contract your bicep for a brief moment before returning to the starting position (keep your back straight at all times and never swing the dumbbell in order to get it up).
Then, repeat this exercise using the other arm.
You should do 3 sets of 10 to 12 repetitions for each arm and rest about 30 seconds between sets.
Variations: curl both arms at the same time. You can further change things up by doing hammer curls.
To do hammer curls, you start in the same position as before but instead of turning your palms up to face the shoulder as you go up, you will keep your palms facing inward. You will stop to pause and contract when your lower arm is parallel to the floor.
Dumbbell Exercises for Women to Tone Flabby Arms
Standing Overhead Triceps Extension:
Hold a lightweight dumbbell and raise your arm up over your head towards the ceiling.
While keeping your upper arm in place, bend at the elbow and bring the weight down (slowly) towards the back of your head (don't hit yourself in the head) until you feel a stretch in your tricep.
Then, contract your tricep and return slowly to the starting position again.
You should do 10 to 12 repetitions and then switch arms. Do 3 sets. Variation: This exercise can also be done while seated.
Lying Dumbbell Extensions:
Lying flat (on a floor mat or a bench), raise your arms vertically up toward the ceiling.
Keep your upper arms as vertical as you can and slowly lower the dumbbells toward the space behind your head until you feel a stretch.
Then, pause, contract and return to the starting position and repeat again.
Variation: You can also perform this exercise by alternating one arm at a time.
So there you go! These are the best and most effective exercises to tone flabby arms. As your fitness level and strenth improves, you should increase the workout intensity by adding a little more weight, adding other dumbbell exercise routines (not only for your arms but for the entire body), decreasing your rest time between sets or increasing the number of repetitions and/or sets.
Do the above routine for 20 to 30 minutes a day 3 to 4 times a week and you will be amazed with the results you will get. Not only will your arms be more toned, but you will be stronger, healthier and you will notice that you feel much better too.
About the Author
Mike Westerdal is the best-selling author of the first and original Dumbbell Routines & Exercises eBook.
His book helps men and women increase their muscle size and improve physical fitness in 90 days or you get to keep his breakthrough eBook FREE!
The book is packed with dumbbell exercises and lifting routines to help you gain more muscle, lose weight or just get in better shape, WITHOUT the Hassles and Expenses of Health Clubs
For more information and instant access to the illustrated PDF Ebook, visit www.dumbbell-exercise.com
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