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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: Syda Productions via shutterstock.com

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                      Published on June 7, 2019

                      10 Lower Body Workouts Anyone Can Try at Home

                      10 Lower Body Workouts Anyone Can Try at Home

                      Having a hard time going to the gym? Fear no more!

                      In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

                      There’re 3 main parts in this article:

                      If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

                      If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

                      And the last section is about what you should do before and after working out.

                      10 Lower Body Workouts That Can Be Done Anywhere

                      If you’re familiar with the basic lower body exercises, just read on this section.

                      If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

                      1. The Starter Workout

                      3 sets of 8-12 reps of:

                      • Squat
                      • Single Leg Deadlift
                      • Glute Bridge

                      (30 sec to 2 min rest in between each set)

                      2. The 7 Minute Workout

                      3 rounds of 30 seconds of each exercise:

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                      • Walking Lunges
                      • Quarter Squat
                      • Step Up
                      • Single Leg Deadlift

                      (1 min rest in between each round)

                      3. The Unilateral Workout

                      4 sets of 16 reps of:

                      • Reverse Lunges
                      • Single Leg Deadlift
                      • Skater Squat
                      • Single Leg Glute Bridge

                      (30 sec to 1 min rest in between each set)

                      4. The Endurance Workout

                      2 sets of 20-50 reps of:

                      • Squat
                      • Walking Lunge
                      • Single Leg Deadlift
                      • Glute Bridge

                      (1-2 min rest in between each set)

                      5. The Back To Back Lower Body Workout

                      5 rounds of 10 to 20 seconds of each exercise:

                      • Skater Squat
                      • Step Up
                      • Single Leg Deadlift
                      • Single Leg Glute Bridge
                      • Quarter Squat

                      (30 min rest in between each round)

                      6. Strength Lower Body Workout

                      5 to 10 sets of 4 reps of:

                      • Walking Lunge
                      • Single Leg Deadlift
                      • Squat

                      (30 sec to 2 mins of rest time in between set)

                      7. Glute Burner Workout

                      4 sets of 10-30 reps of:

                      • Walking Lunge
                      • Single Leg Deadlift
                      • Single Leg Glute Bridge
                      • Quarter Squat

                      (1 min of rest time in between set)

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                      8. The Advance Lower Body Workout

                      3 rounds of 20 seconds of:

                      • Squat
                      • Walking Lunge
                      • Skater Squat
                      • Reverse Lunge
                      • Glute Bridge
                      • Single Leg Deadlift

                      (2 mins of rest time in between set)

                      9. The Quick Lower Body Workout

                      2 sets of 10 reps of:

                      • Reverse Lunge
                      • Step Up
                      • Single Leg Deadlift

                      10. The 100 Repetition Challenge

                      2 sets of 50 reps on each leg of:

                      • Walking Lunge
                      • Single Leg Deadlift

                      (4 mins of rest time in between set)

                      Lower Body Exercises Breakdown

                      Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

                      1. Squat

                        A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

                        How to squat:

                        Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

                        2. Walking Lunges

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                          A lunge is a complex movement which recruits mainly the lower body.

                          The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

                          3. Reverse Lunge

                            A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

                            By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                            4. Quarter Squat

                              A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

                              5. Skater Squat

                                A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

                                6. Step Up

                                  The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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                                  7. Glute Bridge

                                    Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                                    8. Single Leg Glute Bridge

                                      Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                                      9. Single Leg Deadlift

                                        Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                                        Before & After Working Out

                                        Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                                        Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                                        Featured photo credit: Gesina Kunkel via unsplash.com

                                        Reference

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