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Tired of avoiding tank tops and short sleeved shirts because of flabby arms? Women, especially after dangerous yo-yo dieting to lose weight, are sometimes plagued with that unattractive “bat wing” skin in the triceps area. Most commonly this happens when changes in the diet occur and no physical exercise plan is put in place. Fear no more ladies! Try these arm slimming exercises and tone up that arm flab!

Biceps Curls

This exercise primarily works your bicep muscles.

1. With your back straight, sit or stand with your arms at your sides.

2. Use 5-lb weights, one in each hand, palms facing forward.

3. Keeping your elbows close to your body, alternate arm curls bringing each hand to your shoulder.

4. Using your upper arm muscles release the arm slowly until your elbow is nearly straight, hold this position while you raise the other hand.

5. Repeat in unison, left, right, left right for 10 repetitions and work your way up to 20.

Hammer Curls (Bicep and Forearm Curls)

Similar to the exercise above this exercise works your biceps, but also includes the triceps muscles.

1. With your back straight, sit or stand with your arms at your sides.

2. Use 5-lb weights, one in each hand, palms facing inward.

3. Keeping your elbows close to your body, alternate arm curls bringing each hand to your shoulder.

4. Using your upper arm muscles release the arm slowly until your elbow is nearly straight, hold this position while you raise the other hand.

5. Repeat in unison, left, right, left right for 10 repetitions and work your way up to 20.

Push-Ups

These work the upper arms and shoulders. Position is critical to get the best effects.

1. Get in the traditional push-up position: Hands on floor, shoulders in line with hands and knees on the floor bent at a 90 degree angle. Keep your head and back in a straight line.

2. Tighten your abdominal muscles.

3. Bend at the elbows only to lower your body slowly until your chest nearly touches the floor and then lift your body back up until your elbows are almost straightened.

4. Repeat for 5 repetitions and work your way up to 10.

Variation: Once your arms and shoulders are strong enough work your way to a full-body push-up using your feet as support instead of your knees.

Triceps Dips

This type of exercise works primarily the triceps and has two variations.

1. Start with your back to a chair or bench.

2. Stand about a foot in front of the chair, feet flat on the floor and bend at the knees until your palms reach the chair or bench.

3. Your head, neck and back should be in a straight line with your arms behind you on the chair, knees at a 90 degree angle and feet flat on the floor in front of you.

4. Using your upper arm muscles lower your body, like an inverted push-up, and lift back up until your elbows are nearly straightened.

5. Repeat for 5 repetitions and work your way up to 10.

Variation: Instead of bending your knees with your feet flat on the floor, try stretching out your legs with only your heels touching the floor.

Triceps Extensions

1. While the triceps are targeted in this exercise, the biceps also get a nice workout.

2. Start in a seated position with your head, neck and back in a straight line.

3. Using a single 5-lb weight, lift your arms above your head, palms facing inward and clasp your hands.

4. Slowly lower the weight behind your head using your upper arm strength, hold for a count of two and then bring your arms back up just until your elbows are straightened.

5. Repeat for 10 repetitions and work your way up to 20.

As with any physical exercise program you should lightly stretch your muscles afterward to avoid any undue strains and soreness the next day. Combine these exercises with the thigh slimming exercises, waist slimming exercises and a sensible diet and you’ll be well on your way to a more toned and healthy body!

source;http://www.slimmingresources.com