5 exercises to slim down your upper arms

Published on October 29, 2020
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Say goodbye to your loose arm fat!

The upper arms are one of the hardest places to lose weight. Together with the buttocks, this is the place where you can quickly store fat. Wouldn’t you like to slim down your upper arms? Then you can start with these five exercises. You can do them at home – what more could you want?

A solid base

It is nothing new that losing weight requires a healthy lifestyle. No matter how hard you try, if you don’t change your diet and moving habits, no part of your body will become tighter or slimmer. So, make sure you drink a lot of water and eat a varied and healthy diet, especially a lot of fiber, which will make you feel satiated for longer. And finally, make sure that you get sufficient exercise. In addition to the exercises below, swimming is a good option if you want to train your upper arms. Now that we have covered the basics, we can really get to work.

Exercises for slimmer upper arms

You’ll need a few hand weights for the exercises below. This makes the exercises more intensive and effective. No dumbbells in the house? You can easily make your own set by filling a bottle with water or sand. Always rest for 90 seconds between sets. Push yourself during the exercises, and don’t give up too quickly, but don’t go too far either. It is better to build up steadily.

1. Plyometric push-ups

It sounds complicated, but fortunately it is not. A plyometric push-up is nothing more than a ‘normal’ push-up in which your hands briefly come off the ground. By pushing yourself upwards, you make a small “jump”.

  • Start in a push-up position with your hands stretched out.
  • Lower yourself down and push yourself up again.
  • When you push yourself up, use some extra strength so that you make a small “jump”.
  • Make sure your body stays straight all the time, so keep your bottom down.
  • Do this exercise 3 x 10 times.

2. Triceps dips

For this exercise, use a chair, bed or other solid surface to lean on.

  • Put your arms at shoulder width on the edge of the chair or bed.
  • Slowly sink down in a squat until your arms are bent and your buttocks are just above the ground.
  • Push yourself up again and repeat this process over and over.
  • Do this exercise 3 x 15 times.

3. Shoulder Press

This exercise is ideal to get rid of the fat on the inside of your upper arms. Use weights or your homemade bottles.

  • Hold a dumbbell (or weight) in each hand.
  • Start with your hands at shoulder height.
  • Bring both arms above your head at the same time and then down again.
  • Repeat this exercise 3 x 15 times.

4. Bicep curls

This exercise builds tighter biceps. Also use your weights in this exercise.

  • Hold a dumbbell (or weight) in each hand.
  • Start with your hands next to your body.
  • Raise your forearms to the level of your chest and then lower them again.
  • Repeat this exercise 3 x 15 times.

5. Lateral raises

Finally, a spirited but very effective exercise. This will exercise your whole arm! Use your weights again with this exercise.

  • Hold a dumbbell in each hand.
  • Start with your arms next to your body.
  • Raise your arms sideways until they are fully stretched in a straight line.
  • Hold your arms for a few seconds and slowly bring them down again.
  • Repeat this exercise 3 x 15 times.

Source: Libelle | Image: Pexels
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