Tighten Your Flabby Arms with Just One Exercise! Dr. Mandell

Bodyweight Exercises:

• Push-ups: These are a classic and effective exercise for toning your chest, shoulders, and triceps. You can modify them by doing them on your knees if push-ups on your toes are too challenging. Here’s how to do a proper push-up:
  • Start in a plank position with your hands shoulder-width apart, core engaged, and back straight.
  • Lower your chest towards the ground by bending your elbows, keeping your body in a straight line.
  • Push back up to the starting position.
  • Aim for 3 sets of 10-12 repetitions.
• Tricep Dips: You can do these on a sturdy chair or bench. Here’s how:
  • Sit on the edge of a chair or bench with your hands shoulder-width apart, fingertips facing forward.
  • Scoot your butt forward so your weight is on your hands.
  • Lower your body down by bending your elbows until your arms are at a 90-degree angle.
  • Push back up to the starting position.
  • Aim for 3 sets of 10-12 repetitions.
• Bicep Curls: You can do these with bodyweight or with water bottles/cans as weights. Here’s how:
  • Stand with your feet shoulder-width apart and core engaged.
  • Hold the weights (or your hands with palms facing up) at your sides, elbows bent at a 90-degree angle.
  • Curl the weights up towards your shoulders, squeezing your biceps at the top.
  • Lower the weights back down slowly.
  • Aim for 3 sets of 10-12 repetitions.

Additional Exercises:

• Wall Push-ups: Similar to regular push-ups, but done with your hands against a wall. Great for beginners.
• Arm Circles: Make small circles forward and backward with your arms raised to shoulder height.
• Overhead Tricep Extensions: Stand with a weight (or water bottle) in each hand extended overhead. Slowly lower the weights behind your head, then bring them back up.

Tips:

• Focus on form: It’s important to perform the exercises with proper form to target the right muscles and avoid injury.
• Start slow and gradually increase: Begin with lighter weights or bodyweight exercises and gradually increase the intensity as you get stronger.
• Rest and repeat: Allow your muscles to rest for 30-60 seconds between sets. Aim for 2-3 sets of each exercise.
• Maintain good posture: Keep your core engaged and your back straight throughout the exercises.
• Warm-up and cool down: Always warm up your muscles before your workout with some light cardio and dynamic stretches. Cool down afterwards with static stretches.

Progression:

As you get stronger, you can add weights (water bottles, cans, dumbbells) to increase the challenge. You can also try different variations of the exercises listed above. There are many free workout routines available online that target flabby arms, so you can find something that suits your fitness level and preferences.

Here are some resources for arm workouts:

• You can find video demonstrations of these exercises and many others on YouTube. Search for “flabby arm workout at home”.
• Fitness websites and apps often have workout routines specifically designed for toning arms.

Remember, consistency is key to seeing results. Aim to do these exercises 2-3 times a week for optimal results. Be patient, stay motivated, and you’ll see your arms getting firmer and more toned over time.