With weight gain and weight loss comes the unflattering look of loose underarms – also known as ‘bat wings’ or ‘Jell-O arms’. Fortunately, a few simple arm exercises for women can take care of this look, and make them sleek and toned once more.
Arm Exercises For Women Begin With Your Diet
It’s true that no matter how hard you train your muscles, if you’re eating a poor diet that is contributing to weight gain, no amount of arm exercises for women will help improve your look.
Avoid processed foods like the plague (fast foods, junk foods, any pre-made meal-in-a-box type of thing). These foods contribute significantly to weight gain and are filled with chemical additives that are very difficult for the body to process. They also contain little nutrition.
Instead, choose to eat fresh produce, lean proteins and whole-grain carbs. Avoid over-using salt and sugar, and you’re body will thank-you in a big way.
Arm Exercises For Women: Top Five Exercises
- Pushups – This old standby is great for improving chest muscles and triceps. Be sure to keep your back straight during the exercise, and go slowly, nearly touching your chin to the floor before rising again. Doing a pushup too fast, a.k.a. ‘bouncing,’ can cheat you of the benefits.
- Cable Curls – For this one you’ll have to go to the gym, or buy the proper equipment at home. Start off with a weight that is slightly difficult, but not impossible to perform a few reps of. Bring cable handles down to the pelvis area, keeping elbows at your side. Bring the cable handles up so elbows are bent at a 90-degree angle, then push back down until arms are straight again.
- Triceps Pushups – Sit on the floor with legs stretched out straight in front of you. Place both palms on the floor, fingertips pointing towards toes. Tighten abs by pulling your stomach in towards your spine, and lift lower body off the floor so that only your heels and palms are touching. Keeping stomach still pulled in tight, bend elbows and lower your body as far as you can go, and then straighten up again.
- Brain Busters – Lie flat on a bench, or floor, with a weighted ball. Lift ball overhead so that palms are facing the ceiling, triceps pointing out, then shift the weight backwards over your head (as though you’re going to drop the ball behind your head). Lower slowly, and then straighten back up again.
In order to make these arm exercises for women effective, do them only once or twice a week (your muscles will need time to recover), and in between sessions, do a cardio workout to reduce your overall weight. If you’re not comfortable doing these arm exercises for women by yourself, then seek out a professional trainer for a few sessions.