8 Simple Moves That Target Arm Fat for Women over 40

Unfortunately, thousands of women have problems with flabby arm skin. This problem can cause them to feel uncomfortable and less confident and attractive. Believe it or not, due to this aesthetic problem, a lot of women avoid wearing clothes that reveal these areas of their arms. In order to get rid of this obstacle, you should find the right way to strengthen the skin and lower the fat.

How to Get Rid of Flabby Arms

One of the most efficient ways is to combine a healthy and balanced diet with appropriate physical exercises. For a most suitable meal plan, consult your physician or a dietitian. On the other hand, we made a list with the 8 best exercises that can help you tone and shape the whole arms and shoulders and to shed the surplus fat. Let’s take a look at the exercises now:

1. Bent over double arm tricep kickbacks
Hold a pair of dumbbells and stand tall with the chest up and the core braced. Bend at the hips, but make sure your back is straight. When the upper body becomes parallel to the floor, bring the upper arms to the sides and start pushing the dumbbells back and behind you. Make a pause at the top of the movement and gradually lower the dumbbells and continue with another repetition.

2. Pick-up squat
Put 2 dumbbells on the floor and stand facing them with the feet shoulder width apart. Next, bend the knees and hips in order to lower the torso in a squatting movement. Make sure your back is straight. When you are at the bottom of the squat, take the dumbbells and hold the arms completely extended. Afterwards, go back up and hold the dumbbells with the palms toward the body and extend the hips forward, but do not round the back.

3. Dumbbell floor chest press
Put one pair of dumbbells on the floor and lie on the back in between them. Bend the knees and move the feet toward the buttocks. Take the dumbbells and hold them above you. The upper arms need to be on the floor. Start pushing the dumbbells over the chest. At the top, make a short pause and squeeze the chest muscles. Gradually, bring the dumbbells down to the primary position and allow the arms to rest for a while.

4. Goblet squats
Hold a dumbbell to the chest and stand with the feel shoulder width apart. Hold the dumbbell by one end between the hands and the other end extending down your torso. Next, squat down while being slightly arched. Push the hips back and continue going down until the thighs become parallel to the floor.

5. Commando rows
Place 2 dumbbells on the floor and while in a push up position, you need to put the hands on the bells for support. Then, spread the legs to a bit wider than hip width and make sure the toes are supporting your weight. Afterwards, push down through one dumbbell while ‘rowing’ the other one upwards while retracting the shoulder and bending the elbow. At the end, lower the dumbbell to the floor and repeat the same with the other arm.

6. Power partials
Stand with the feet shoulder width apart and the back straight. Take one dumbbell in each hand and extend the arms by the sides while the palms are facing the body. Start lifting the dumbbells out to your sides and up until shoulder level and exhale. Go back to primary position gradually.

7. Tricep press
Take one dumbbell at one end with both hands and the plans facing inward. Make sure you hold the dumbbell over the head and the arms have to be extended. The upper arms need to be close to the head and 90 degrees to the floor. Move the forearms only and lower the dumbbell in an arc behind the head until the forearms and biceps touch. Go back to the starting position by using the triceps to extend the arm and raise the dumbbell.

8. Single straight leg dumbbell deadlift
With a tight core while holding a pair of dumbbells, keep the chest up and look ahead. Shift all weight to the left foot and bend the right knee while the right foot is lifted off the ground. Make sure your back is straight at all times and feel the contractions in the hamstrings. Make a pause when the upper body becomes parallel to the ground. Go back to the primary position gradually.
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