Do you have issues with the way your arms look? Do your arms wiggle a little when you move them or walk? It can be embarrassing and make you not want to wear anything that shows your arms at all. This can make it tough to decide your wardrobe for the day let alone the entire month. I have had an influx of patients asking me what is the best exercise that I can do for these flabby arms? Or how can I get rid of my “Bat Wings?” I decided to make a small list of 4 common and effective exercises to try and aid in your goal of attractive arms.
Tricep kick backs: To perform this exercise find something to lean on such as a counter, table or even the back of a chair. Place one hand on the surface you chose to hold on to. Stagger your stance. Make sure the leg you stagger back is the same side as the tricep your are working. Tighten your abdomen and bend over to about 45 degrees. Bend your elbow to 45 degrees into a rowing position. Straighten your arm to extend the elbow and tighten your tricep. Do this 3 sets of 10 repetitions. This is the beginner phase and as it gets easier I encourage you to use dumbbells and increase weight as needed.
Tricep Dips: You will need a stable base such as a counter top or a table. Start by standing facing away from it. Have your arms shoulder width apart and back up to the counter. Place your hands on the counter and step away about a foot. Bend your knees and allow your elbows to bend to about 90 degrees. Now push through your elbows to straighten them causing your triceps to work to extend the elbow. Do this 3 sets of 10 repetitions.
Chest press: Start out laying on your back and put your hands towards the ceiling and keep your arms straight. Slowly bring them down to your sides bending your elbows to 90 degrees keeping your shoulders at 90 degrees. Once you feel the floor on the back of your arms push up to the ceiling and straighten your elbows. Do this 3 sets of 10 repetitions. Once this gets easy you can use dumbbells as well as resistance bands.
Planks modified and full: Get down onto the floor on our knees. Place a pillow or a cushion under your knees if you have pain in them. Move into a quadruped or all 4s position “hands and knees.” Now walk your hands out until your torso is completely straight and you start to feel your abs and core working. Hold this position for 30 seconds. Try to do this 3-5 times. Work your way up to holding it for 1 minute. When this gets easy work into a full plank position which is in a push up position.
Try these simple exercises out 3-5 times a week. Let me know what you think. These are easy and able to do at home with almost no equipment needed.