We’ve all seen in. The moment our grandmother or elderly aunt raises her hand to wave and that flap of skin under her arms wobbles back and forth in a good-bye wave all it’s own. The product of not using the tricep muscle–the muscle making up most of your arm–or storing extra body fat along in the upper body.

Excess body fat is stored in the arms

In today’s world women aren’t lifting and moving heavy objects nearly as much as they did a hundred years ago by helping their husbands on the farm. However, it doesn’t mean we’re not still busting a move in the world, it just means we’re doing it in a different way. Without all the heavy work, one of the places a woman (and some men) are more likely to store excess body fat is on the arms, especially the triceps. Prevent the unsightly wobble of under-used muscle, and the unsightly fold of excess fat on the arms with these great exercises. The perk, not only will your arms look great, but you’ll be stronger and fully confident in rocking your tank tops and sleeveless shirts this summer.

Getting rid of flab doesn’t have to be tough

However, getting rid of the dreaded batwing-wave can be a lot more fun (and easy) than simply doing thousands of dips off of the edge of the coffee table every night. Below I’ve included three different aspects of the arm you need to make sure to work to keep balanced, and, as  a bonus, a 12-minute arm workout video which will help you fry arm fat really quickly.

As you’re preparing to shape up for this summer’s arm-baring season, keep in mind the following ideas for a not only arm workouts, but also, to keep you in great shape all year round.

1) Work the shoulder muscles

shoulders

Working the shoulder muscles helps to balance proportions. Remember the shoulder pads fashion in the 80s and 90s? Designed to make women look broader through the upper body? Working the deltoids or shoulder muscles create the same effect. By boosting the shoulder muscle your waist will look thinner and you’ll create more of the hourglass shape. Look for workout programs which include exercises like front raises, lateral raises, shoulder presses, and rear deltoid lifts.  Check out this 15 minute shoulder workout to get you started.

2) Work the Bicep

bicep curl

The bicep is the front of the arm, it’s your curling muscle and essential to any pulling movements you may be making. By working the bicep you ensure you won’t have a muscle imbalance, it’s important to work both the front and the back of the arm to keep it looking shapely and to keep your strength well rounded. The bicep is one of your primary movers when your lifting your kids up to balance on your hip. This muscle also adds shape to your arm as it separates the arm from the shoulder and ensures you won’t look like you have stick arms in your tank tops. Look for workouts with bicep curls, concentration curls, pulling motions, hammer curls. Want to have beautiful arms? Try these 5 bicep exercises for women.

3) Work the Triceps from various angles

tricep_kickbacks

The triceps make up about two-thirds of your arm! Since it makes up most of your arm, make sure you’re spending a little bit of time here and with a variety of exercises. Being the largest muscle group in your arm, the tricep has what’s known as three different heads, and you’re going to want to make sure your exercises hit all three heads to ensure the beautiful arms your deserve.

Your tricep assists in pressing or pushing exercises, such and bench press, push-ups,  overhead pressing exercises, etc. On it’s own, it helps to extend the arm and is important to creating a well-balanced arm. To make sure you’re getting a well-rounded tricep workout look for exercises such as over-head tricep extensions, kickbacks, push-downs, lying extensions, etc. Get ready to go sleeveless with this tricep workout.

Combine all three workouts for beautiful arms

If it’s leaner and tank top worthy arms your looking for, then keep in mind these three simple tips when you’re looking for a workout. Even more so, realize when it comes to women and excess fat on their arms it can also mean a hormonal imbalance such as too much testosterone. While you’re implementing your workout program make sure to put just as mush emphasis on quality sleep (at least 8 hours or more a night), manage your stress levels, and make sure you’re eating high quality meat without added hormones in it. Furthermore, keep in mind you need to eat plenty of high quality protein in order to build muscle and burn fat.

Now, since I know you’re super busy, as a bonus I’ve included a complete workout to burn your arm fat fast in only 12 minutes. I posted the video below! Enjoy!! I can’t wait to hear how you’re rocking your toned arms!

PHOTO CREDITS: Shoulder Press via www.bestworkoutplansforwomen.net, bicep curl mtoome/istock/gettysimages, Tricep Extensions www.2createabody.com

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