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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

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        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

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                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

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                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

                      More by this author

                      Samantha Aloysius

                      Samantha is an everyday health expert with a background in International Public Health and Psychology.

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                      Last Updated on October 14, 2020

                      How to Be Confident: 51 Proven Ways to Build Self-Confidence

                      How to Be Confident: 51 Proven Ways to Build Self-Confidence

                      When you learn how to be confident, you can use it in your everyday life to tackle all of your goals and challenges. However, not many people realize that learning how to gain self-confidence is like building a muscle—it grows in response to the level of performance required of it.

                      Here I will give you 51 proven ways to overcome a lack of self-confidence and achieve more.

                      1. Learn Something New

                      Sign up for that evening class and enjoy it. Alternatively, read a book (or take an online course) on a topic you’ve always wanted to learn more about.

                      Learning new things stretches your abilities, keeps your mind active, and most definitely improves your confidence in your ability to do new things.

                      2. Ask Your Partner or a Friend What You Can Do For Them

                      This can be something as easy as helping them with a chore they don’t like or have little time for. Through helping them, you’ll find that you feel better about yourself.

                      3. Hit the Gym

                      The physiological effects of going to the gym will leave you feeling great.

                      Countless studies have shown that regular workouts at the gym can boost not only your sense of well-being, but can increase your self-esteem, too[1].

                      4. Go to a Networking Event

                      Rather than being nervous about your own stuff, focus on how to help others. Instead of going along with the aim of trying to sell yourself to others, why not change your approach and simply go along to see how you can help the people you meet?

                      By doing this, you’ll come across as calm, confident, and someone that people will want to turn to again and again.

                      5. Get Clear on the Things That Matter to You

                      If these things are not in your life, you’ll need to bring them in.

                      For example, if your daily work routine is currently as dull as dishwater—but you’d like it to be fun—then do something about it. Turn data entry into personal speed contests, paper filing into “screen-free” time, and interactions with your colleagues into enjoyable conversations.

                      6. Remove Negativity From Your Life

                      Write a list of the things you’re tolerating and putting up with in your life, then write down how you can remove, minimize, or diminish each one.

                      I personally like to do this with pen and paper as it feels just a little more real and definite than on screen. It’s also a good idea to put the priority items at the top of your list, so you can begin resolving these first.

                      7. Celebrate Your Big and Small Wins

                      Look at the big or small goals you’ve completed, and give yourself credit for your part in it.

                      Recognizing your achievements is not egotistical, it’s healthy.

                      8. Converse With New People

                      Go and have a conversation with someone you don’t know. By doing this, you may be pleasantly surprised by what—or who—you’ll discover.

                      You can also extend this trait by breaking outside of your normal social situations at your workplace. This will do wonders when learning how to be confident.

                      9. Do Something You Would Normally Say No to

                      Next time you talk yourself out of doing something (a party invite, a challenging project, etc.), go and do it anyway. This is a great way to boost personal development.

                      10. Do One Thing Each Day That Makes You Smile

                      This could be something as simple as sending a thank you email to a colleague that has been helpful to you, or leaving a surprise present for your partner that they’ll discover when they wake up.

                      Life shouldn’t be drudgery, and we all need to make the effort to keep it light, loving, and fun.

                      11. Give Yourself Good Advice

                      Look for the patterns of thought that take you to a place where you start second-guessing or overthinking.

                      Now imagine that your best friend went through exactly the same thought process and ended up holding themselves back—what would you want to say to them?

                      This is known as Soloman’s Paradox—we’re often quite good at solving others’ problems but not our own. Challenge this and take your own good advice next time[2].

                      12. Ask Someone on a Date

                      If you’re single and have met someone that you’re definitely attracted to—go ahead and ask them out.

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                      Even if they turn you down, it will help you learn how to be confident through the fact that you were decisive and made an effort. What’s the best thing that could happen? They might just say yes!

                      13. Write Down 20 Things That Make You Feel Good

                      Think of this as a gratitude list. Typical things you might include are: your partner, your kids, your parents, your pets, etc.

                      I recommend writing this list at least once a month. And most importantly—make sure you’re giving the 20 things plenty of room in your life.

                      14. Stop Playing Different Roles

                      Stop playing different roles and squeezing yourself into boxes based on what you think people expect of you.

                      Be your authentic self, the one who knows what to do and loves what they do. It’s easy to find this part of yourself as it’s inherent in your hobbies and your close friendships.

                      If you can bring this authenticity into your work life, you’ll be surprised at how positively others will react to you.

                      15. Cultivate a Positive Mindset

                      Learn to catch yourself every time you tell yourself that you can’t have, won’t get, or aren’t good enough to get what you want[3].

                      Talk yourself up when learning how to be confident.

                        Instead, tell yourself that you can have, will get, and are good enough to get what you want. Mindset is everything. Make sure yours is positive and dynamic.

                        16. Take Yourself off Auto-Pilot

                        Make deliberate decisions on what really matters to you.

                        For instance, if you normally work 9 to 5 but find yourself spending hours getting to and from work, why not negotiate with your boss to mix your hours up a bit?

                        You might also suggest a day or two working from home. Sell this to your boss by reminding them that the time and stress lost to commuting can be neatly transferred to productive work hours.

                        17. Listen Carefully to What You Tell Yourself

                        Next time you come up against a risk or a challenge, listen to what you tell yourself, and look for a way to improve your inner dialogue.

                        If you normally find that your inner dialogue is negative, then break out of this by asking yourself questions such as:

                        • What would make this easier?
                        • Is there a different way of doing this?
                        • Could research help?

                        18. Laugh at Yourself

                        Scared of looking silly? It’s no biggie, so don’t let it stop you.

                        Whenever we try something new, there’s a fair chance that we’ll make fools of ourselves. But you’d be a bigger fool to let that stop you. Instead, laugh at your baby steps and watch your confidence soar as you begin to master your chosen activity.

                        19. Listen to Your Doubts

                        Sometimes your doubts are there to let you know what you need to prepare for, so you can use them to your benefit as you move forwards. Other times, they are just doubts.

                        The trick is to quickly determine if your doubts have validity. If they do, use them to shape your decisions.

                        To illustrate this, imagine that you’ve had an enticing job offer, but you doubt whether you’re capable of doing the job. Spend a little time analyzing your doubts to see whether they reflect reality, or whether they are just negative thoughts that are trying to hold you back.

                        20. Recall a Time When You Did a Great Job

                        Think of a time when it felt like a whole bank of switches in your head flicked to the on position, and you were firing on all cylinders. What were you doing, and what’s the reason it felt so great? Can you emulate that passion and drive that you had?

                        21. Tear up Your Rule Book

                        You may not know it, but you’ve almost certainly got a whole bunch of outdated rules that determine what you do and don’t do. These rules limit your thinking and your behavior.

                        It’s time to change them. Tear up this subconscious rule book and toss it in the fire. Once you’ve done this, you’ll immediately notice how free you feel to make challenging and exciting decisions.

                        22. Ask Yourself What You Have Gained When You Lose

                        Do you get annoyed with yourself because you didn’t make the most of something or stepped back from an opportunity?

                        Firstly, don’t beat yourself up because that’s just going to make you feel worse. Instead, be brutally honest and ask yourself what you gained from the situation and what you lost out on.

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                        Based on this win/lose balance, what’s a different choice you can make next time?

                        23. Don’t Let People Put You Down

                        If there’s someone in your life who puts you down or makes you feel small, you owe it to yourself to let them know that you expect something different from now on. 

                        Trust me, once you’ve told them, they’ll change, and you will, too. Inevitably, you’ll boost both your confidence and happiness by taking control of your life in this way.

                        Learn how to get out of toxic relationships in this article.

                        24. Reveal a Little Bit of the Real You

                        Relationships can be difficult. They can also lose their zest and become stale. If this happens in your relationship, then it’s time to add some magic to the mix.

                        Try revealing something interesting about yourself or your past that your partner doesn’t currently know when learning how to be confident. Perhaps you never mentioned to them that you used to play in a rock band—and you still have the recordings to prove it!

                        By adding new things to your relationship, you’ll deepen the bond and keep the spark alive.

                        25. Be Your Own Hero

                        Recognize that you’re more than a match for any situation you might find yourself in—no matter how tough the going gets.

                        We all love movies like Die Hard where ordinary people are driven to super-ordinary feats. But here’s the rub: you can be your own action hero.

                        Whatever the situation, meet it head on and overcome it. Keep in mind the classic phrase: “Where there’s a will, there’s a way.”

                        26. Don’t Give in to the Instant Pay-off

                        If I was to offer you $100 now for a day’s work tomorrow or $110 for the same work, but I won’t pay you for a week, which would you choose? Well, I can’t read your mind, but I do know that studies using a similar question to this have found that most people choose the instant, smaller payment over the latter, bigger payment. It seems that we’re hardwired for instant gratification.

                        However, if you want to be a success in life, always look at the bigger picture. In the example above, if you could have only waited seven more days, you would have been $10 richer!

                        27. Instead of Yelling “I Deserve Better,” Say “I Can Be Better”

                        Too often I hear people complaining about their personal circumstances but refusing to do anything about it. Don’t be like them.

                        If things aren’t going your way, find solutions and implement them. Your boldness and decisiveness will boost your confidence and help you rapidly climb the ladder of success.

                        28. Admit You’re Wrong

                        It may not be easy, but you should always be prepared to hold your hands up and change your mind if things are going south. Not every idea you have will be a winning one. The trick is to know when things are clearly not working out.

                        You can either attempt to get them back on track or kill them off completely (sometimes that’s the best way).

                        29. Trust Your Instincts

                        We all have our gut feelings and intuitions, but many people choose to ignore them and rely only on facts, facts, and more facts! While this may work for many scenarios, there will be other times when you’ll need to rely on your instincts.

                        30. Imagine Your Confident Future Self

                        Imagine you’re visited by a successful, confident, attractive, and vibrant version of you from the future, a version of you who’s everything you hope to be. What do they want to tell you?

                        They might praise your efforts, but they may also criticize your lack of planning and weak goals.

                        Luckily, if you listen closely to what they tell you, you’ll be able to rapidly shift gears in your life and become the you of the future!

                        31. Ask for Help

                        This is a common issue. We take on way too many responsibilities and end up either burning ourselves out or just doing a bad job!

                        The secret is to put the vast majority of your energy and efforts into what you do well. Give the stuff you don’t do well to others who have a gift for it. Sometimes the most confident and effective thing to do is ask for help.

                        32. Be Around People Who Make You Feel Like You

                        Do this by spending more time with the people who support and encourage you and less time with those who undermine you.

                        At work, don’t be ruined by negative, petty people. Instead, make sure you surround yourself with colleagues who make you laugh and feel good about yourself.

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                        33. Participate in the World Around You

                        Ask yourself this question: “What can I participate in that’s important to me?”

                        Typically, this could be your church, a sports club, or even just a weekly get together with your best friend.

                        34. Develop Skills to Work on Things That Matter to You

                        What can you practice that would radically improve your chances of winning?

                        If you want to climb the corporate ladder, for example, then develop the skills needed to do this. These might include: effective project management skills, powerful presentation abilities, and superb goal setting skills.

                        Of course, don’t forget that emulating those who have already achieved your goal is one of the quickest and most reliable ways for you to achieve your aims, too.

                        35. Act Until You Make It

                        The body is a mirror for the mind, so shifting your body language into a confident state can have surprising results.

                        This is all about acting. If you want to come across as tough, act tough. If you want to come across as successful, act successful. And if you want to come across as confident, act confident.

                        Try doing these things, and you’ll be amazed by the results.

                        36. Push Through When You Want to Give up

                        Don’t get disheartened or demotivated when you get to 90% with something you’re working on. Push through, and you’ll see that the last 10% is where the magic happens.

                        37. Stop Comparing Yourself to Others

                        Keep comparing yourself to others? Stop it. If you want to learn how to be confident, don’t try to validate yourself through comparison—you’re just peachy as you are.

                        Social media often makes this difficult. Try stepping away from your Facebook page for a few days and reconnect with the great things in your own life.

                        You can get started with this guide.

                        38. Speak up When You Can Make a Difference

                        Speak up if there’s something you think could be improved or if you have an idea you think has legs.

                        Have you noticed that quiet people at work rarely get the promotions? It’s not that they are incapable or lacking talent, but their abilities are usually overlooked as they don’t know how to engage with others or how to sell themselves.

                        Step out of your comfort zone and be sure that you’re an active player. Speak up in meetings by suggesting ideas and offering constructive criticism.

                        39. Stop Struggling and Start Accepting

                        If there’s something you’ve been struggling to understand for a while, stop trying to understand it. Accept it just as it is, fully and wholly.

                        Life offers endless mysteries. If you try to resolve them all you’ll drive yourself insane. Instead, let some mysteries remain, and keep your mind focused on your goals and dreams.

                        40. It’s Okay to Be Shy

                        There’s nothing wrong with being shy, and it doesn’t mean you’re not a confident person.

                        If you suffer from shyness, you might think it’s a major weakness of yours. However, introverted people have the edge in many ways, such as: they’re first-rate listeners, they have excellent observational skills, and they’re easier to trust[4].

                        41. Clean up Your Environment

                        Your environment directly impacts your self-perception. So, if you’re surrounded by clutter, paperwork, and rubbish, put a morning aside to clean up your stuff and get organized.

                        42. Write a List of Things You Would Love to Do

                        Write yourself a list of the amazing things you’d love to do in your life, and make a start by simply looking into the first one or two things that leap out at you. This will help you get started as you learn how to be confident

                        Even if you don’t currently have the means to live your dreams, you can, at the very least, make a start. The best way to do this is to write out the things you’d love to do. These may include cool stuff, such as travelling the world, learning a new language, or climbing a mountain.

                        Once you’ve added the items to your list, don’t stop there. Begin researching and preparing ways to turn your dreams into realities.

                        43. Make Your Self-Worth Independent From Others’ Validation

                        Don’t make your happiness or self-worth dependent on being in a relationship or being validated by someone else.

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                        While it’s difficult to admit it, we often find ourselves rating our self-esteem by the value other people put on us.

                        For instance, you may have a super-positive boss who is always encouraging and supportive. They make you feel upbeat and confident at all times.

                        However, imagine if they left and your new boss was the complete opposite. They constantly look for faults in your work and regularly criticize you. Would you still feel confident in those circumstances?

                        If you’ve answered no, then you need to reappraise your self-worth, as it shouldn’t be dependent on the validation of others.

                        44. Use Your Strengths

                        We all have our weaknesses, but they only undermine your confidence if you let them.

                        For instance, are you aware that Virgin’s founder Richard Branson suffers from dyslexia? He never let this hold him back or destroy his confidence. Today, he is one of the world’s most successful men, with a net worth of approximately $5 billion[5].

                        45. Complete a To-Do List

                        The longer you leave that big thing on your to-do list, the more it’ll drain you, and the bigger it’ll seem. Get it done and free yourself up.

                        If you have a big goal, break it down into smaller tasks. For instance, instead of trying to write a whole chapter of your book in one go, how about just writing the opening paragraph?

                        46. Treat Your Body Well

                        When learning how to be confident, our body image does matter, because if you have a bad relationship with your body, you won’t feel confident in yourself.

                        What’s one of the first things most of us do when we get up in the morning? We look in the mirror. If we don’t like what we see there, then our day starts off with negative self-talk. If, on the other hand, we look in the mirror and feel proud of our appearance, then we start the day off in an upbeat, positive way.

                        If you’re unhappy with your body and looks, do something to improve them. Exercise, diet, and styling are common ways of improving your body image—and your confidence.

                        47. Learn to Say No

                        Don’t say yes to taking on a task simply because you don’t want to rock the boat. You can politely decline requests you can’t meet without needing to create excuses.

                        While saying yes to everything that comes your way might feel like you’re being helpful and in demand, in the long run, you’ll burn yourself out.

                        48. Learn From Confident People

                        Look at the people you respect who seem confident. Don’t copy them, but identify what it is they do differently that conveys confidence and what you can learn from it.

                        People-watching is not only fun, but it can be informative, too. Look closely at successful people you know, or those being interviewed on TV, and over time you’ll begin to notice common traits, beliefs, and behaviors that they exhibit.

                        49. Follow Through on Your Plans

                        Most people find it easy to write plans. The hard part, of course, is seeing them through. To stand out from the crowd, make sure that you know exactly how to complete your plans.

                        If you need to, write down a step-by-step guide and begin following it. Not only will this drive you towards the completion of your plans—but experiencing the progress will also give you a continuous boost to your self-esteem.

                        50. Shift Your Focus When You Doubt Yourself

                        When you feel yourself focusing inwards and becoming paralyzed with doubt or fear, switch to focusing outwards at what you can engage and interact with.

                        I remember one of my writing tutors telling me that when the words stop flowing, it’s time to take a break— preferably a walk in the park. It’s sound advice as it’s very easy to get caught up with our thoughts and emotions and be unable to make progress.

                        51. Never Beat Yourself up for Failing

                        Life is guaranteed to not always be a barrel of laughs. Instead, it’s much more like a roller coaster. There will be ups and downs, so ride them out.

                        The art of living is to know how to handle whatever comes you way. The best way to achieve this is by developing an iron core that is unhindered by the topsy-turvy outside world.

                        Final Thoughts

                        Here I’ve given you 51 different ways to start building self-confidence Take action on the ways that you’re drawn to.

                        It’s not enough to read about them. For them to work, you must adopt them into your daily life. Do this, and you’ll start to feel your confidence soar.

                        More on How to Be Confident

                        Featured photo credit: Matheus Ferrero via unsplash.com

                        Reference

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