8 Simple Exercises for Flabby Arms

How to tone your arms

Do you have no confidence because of flabby arms plus wish you have more toned arms to tighten your arms?  Do you want to get rid of the excess arm fat in the back of your upper arms that makes you look old? It does not matter if you were athletic before. Flabby arms have not compassion. It looks as bad as belly pooch. One of the most important aspects is that while you strengthen your arms, you also lose weight.

We hope you will enjoy this exercises for flabby arms.


Table of Contents

  1. Triceps Dips
  2. Tricep Extensions Exercises
  3. Resistance Band Bent Over Row for Arm Fat
  4. Dumbbell Reverse Flyes – Bent Over
  5. Diamond Pushups
  6. Scissors
  7. Arm Circles
  8. Arnold Shoulder Press

Flabby Arms Causes


How to tone your arms

One of the reasons for flabby arms can be the result of a sedentary life, weight gaining, also one common sign could be because of aging, also due to excess fat accumulation.

Fat is usually reserved on the back of the arms as a result muscles in this area are inactive most of the time. 

When we spend long periods without physical activity we burn calories more slowly due to this attitude our skin loses elasticity and collagen synthesis slows down.

A necessary and determining introduction as to why we should avoid at all costs sedentarism and to not only avoid flabby arms but head towards better living a healthy life. 

As we age our skin stops getting the stretch, poor lifestyle choices, your genetic and the absence of a healthy diet plan are determinant factors to flabby arms. Performing the workouts below will change the way you look to your arms. Remember to alternate one workout for flabby arms at a given time.

You need to exercise regularly, plus a well balanced low carb meal plan like this one should help you to get rid of flabby arms forever.  With this exercises you will feel your arms getting stronger, that is when you will know the routines are working. You can do this kind of exercise anywhere, but remember you must work it out consistently. The key here as always is discipline. You may combine all the flabby arms workout on a 30-day strength training routine.

Our genes

This is likely to be the biggest determination in finding out why and when your skin will lose its elasticity, loose its shape, and form wrinkles. Now I am not saying do what you like because you can’t control your genetic code anyway.

The bad habit of smoking:

It is a firm fact that this causes damage to the skin in several ways. The physical movements of the facial muscles will wrinkle the skin much more quickly than a non-smoker. Nevertheless, the fact is that cigarettes have substances that interfere with the synthesis of collagen, increasing its breakdown, while together decreasing the delivery of nutrients to the skin.

Get a Healthy Lifestyle by Overcoming a Sedentary Life

The lifestyle we lead will produce the health we want to have in the future. It is quite common for people not to choose one type of exercise for long life. 

Sedentary means living a lifestyle without physical exercise, this includes living a very relaxed life or spending an extended period of time lying down. In the United States as well as all over the world people lose their valuable time dedicated to a lifestyle without much interest in exercising. 

We can also define sedentarism as a lack of physical activity. Less than 20 minutes a day of exercise and for less than 2 days in a 7 days period. People decide their way of living but in a large percentage, their decisions are not right. Sedentary behavior is particularly produced by the way of living, the type of food consumed, and the way of working in societies where consumerism comes first. 

Ignorance about the benefits of exercise, lack of access to sports facilities, and lack of education about the subject can influence people not to spend time exercising. 

A person is considered sedentary when his or her weekly investment in physical activity does not exceed 2000 calories. So is a person who only does one weekly activity in a non-repetitive way, so that the structures and functions of our body are not exercised and stimulated at least every other day, as required.

Physical activity is interpreted as any physical movement produced by the body muscles. Physical exercise is a planned, structured, also repetitive activity that aims to enhance physical fitness. We talk about a sport when the exercise is regulated and competitive.

The lack of exercise or sedentary life decreases the capacity to adapt to any physical activity, initiating a vicious circle. It has been proven that sedentary lifestyles are one of the 7 fundamental causes of morbidity, disability plus mortality, developing the second most important risk determinant for inadequate health, after smoking. A sedentary way of life double the risk of cardiovascular disease, type II diabetes, and being overweight. 

It is crucial to consider that the risks of living a path life are serious and attempt against one’s own life. Exercise does not avoid death but prolongs life. 

How many times a week do you have to exercise to lose fat and overcome your sedentary lifestyle?

It is generally advisable to exercise 3-5 times a week. This tends to produce good results. People with more experience in exercising tend to exercise up to 6 days a week with one day off. It is important to emphasize that it will depend on the objective to reach. This will depend on how flabby your arms are.

Can flabby arms be toned?

It should be noted that no method particularly targets arm fat. Yet it is clear that the appearance of sagging arms or as some people refer to it as “bat wings” can be significantly improved through a combination of exercises. You can do exercise that aims to tone the arms in general by adding resistance training to strengthen the muscles and tighten the arms with complete aerobic exercise with a healthy low-carb diet.

1. Triceps Dips for Flabby Arms

This exercise target the tricep muscles is a simple but effective exercise,  Lowering and raising your body with your arms engage the shoulder muscles and also your triceps.  This is super effective among all exercises for flabby arms. It will also help to improve strength and stability in your chest, back, and shoulders.

2. Tricep Extensions Exercices

While holding your 5 lbs, dumbbells raise the arms over your chest. Bent your elbows gently. Do not lock them; gradually bend them at a 90 degrees angle while reaching the floor. Both elbows need to be on either side of the head. Go back to the start position. Repeat the process 7 to 11 times.


3. Resistance Band Bent Over Row for Arm Fat

To reinforce a proper hip flexion, you should do perks, this type of exercise also build a firm back. You flex at the hips and not the waist. When you are a beginner, it gets a little bit difficult because this is not a typical workout position. Practice and practice then you will do it with no difficulty.

With the bands in the same place as the upright row in a hinge your upper body forward at the hips at a 45-degree angle. The start posture is with your arms hanging down, then your elbows tucked as close as possible to your body, pulling the band back towards your waist. Lowers the arms back down and repeat.


4. Dumbbell Reverse Flyes – Bent Over

You bend forward at your hips, paralleling your torso to the floor. Do not do it with heavy weights; grab a pair of 5lbs set of dumbbells at the beginning. Next with them hanging straight down from the shoulders and your hands facing each other, bent your arms slightly.


5. Diamond Pushups

One benefit of this modified standard pushup it that you will get the cut arms or well-defined arms. Perform diamond pushups at least three to four times a week

How to do it?

You get into the usual pushup posture with your hands together directly beneath your chest so that both index fingers and thumbs create a diamond shape.


6. Scissors – Flabby Arms Workout

You swing the arms in front of and behind your body in a motion that simulate scissors. You stand with your feet shoulder-width apart while holding the arms out the sides. Do this parallel to the ground.  Alternate the arm on the top every other swing.


7. Arm Circles

Arm circles is an easy exercise but require practice to feel the benefits when you do it consistently.

Stretch your arms straight out to the sides, while standing with your feet a shoulder-width apart. You keep the shoulders down; it requires 30 small backward circles, then switch directions and perform 30 forward loops to feel the heat on your shoulders.


8. Arnold Shoulder Press

An exercise for the entire muscles.  It will help you to build muscle.

You sit on an exercise bench, then with your hands facing our body and your elbows bent, take a set of  dumbbells in front of you at your upper chest level.  As you rotate the palms of your hands raise the dumbbells till they are facing forward.

Lift them until your arms are extended above you in a straight arm form.

Pause for 5 seconds, lower them to the start position while rotating the palms of your hands clockwise. Repeat 7 to 11 times.

Do all the exercise above regularly, and the results will be no flabby arms, also no arm fat plus toned arms.

A woman doing exercises for Flabby Arms

Exercises to get rid of back fat

A woman with no back fat.

Obtaining optimal health should be the primary goal rather than just losing weight. Best of all, once you feel a little lighter you won’t want to be overweight. 

After 1 month of regular exercise, you will feel noticeably better. Your blood pressure will improve, your cholesterol level will start to correct and your blood glucose will return to normal.

Before I mention the exercises for back fat, let me deepen in the importance that once you eliminate that undesirable fat you continue to maintain a routine for your whole life. We wouldn’t want it to be just motivation for just a few days, and then you will gain back the weight and leave behind all the effort you made at the beginning.

How to get rid of back fat fast 

Back fat is not something we are proud of or feel good about showing off at Zuma Beach. Don’t think we’d be the center of attention in Los Angeles. Much less get on a surfboard to make a fool of yourself and show off not only your back but your belly fat. Well, when we’re overweight it’s not always a result of low self-esteem, we’re just lazy. 

First, you have to give proper attention to what you eat daily. The unhealthy lifestyle, eating foods saturated fats along with processed carbohydrates plus foods that come packaged with high sodium content cause you to retain more fat and fluid so you gain weight gradually. Decide to eat foods such as vegetables, fish, chicken, including beef, preferably steamed or grilled. 

The back is one of the parts of the body that we pay very little attention to. Perseverance is a trick that very few also pay attention to. Why do I say this? Well, we look for all kinds of diets, or supplements to achieve the elimination of that fat in the lower or upper back, but it is necessary the right approach that’s it an attitude of deciding to be disciplined.

The best exercise to get rid of back fat 

What are the best ways to lose back fat? It is very peculiar how human beings always look for “the best”. It happens that when we know to finally start getting rid of that annoying back fat we get confused. There are so many ways to exercise that part of the body. 

Back fat exercises

Here are eight exercises to get rid of back fat fast. In no time you will be admiring your new body. First the warm-up. Your body will thank you if you do it every time before a workout routine.

What you do for a warm-up depends on the kind of workout you intend to do. In general, you can try this simple warm-up sequence. Start with some light cardio, 2 minutes of cardio workouts is Ok to bring your heart rate up gradually.

First jump rope, jump jacks, butt kickers, plus high knees. Do this for 15 seconds each. Then 3 minutes of dynamic stretches for functional fitness to prepare your body for more intense exercises.

Do this 5-minute warm-up shared by Nicole.

Now that you sweat enough preparing your muscles. Let’s go with the first exercise.

1. Superman

Superman exercise is useful enough to strengthen your core and abs. It will give you the power to approach all the other workouts, and your abs will much appreciate this kind of movement. Both parts need to be flexible and robust enough to receive the next set of exercise.

2. Alternating Superman raises or Alternating Leg and arm raises (Superman)

I need to admit, the first time I try this one, it was challenging for me, but after I finished, I felt better.

a. On the floor or a yoga mat lie straight plus face down.

You need to extend your arms entirely in front of you, is your start point.

b. Synchronically raise your arms, chest, and legs off of the floor and hold this shortening for 3 seconds. To perform a better effect on this workout, squeeze your lower back to get the best results. Exhaling at this point is critical here.

c. Gradually begin to lower your arms, legs, and chest back down to the starting position while inhaling.

d. Do this again seven times, or until you feel you will fail, and rest.

3. Bent Over Wide Row

This section is a bit tricky because you need to bent over but not too much. You take the arms to the side as a wide row, squeezing your shoulder blades together, take it out back down.

4. Jump rope

You can do this almost anywhere. With your hands together in front of you and your elbows in close to your body hold the jump rope. Practice is the key here. You need to perform a proper form. Be careful with this because you could do it in a wrong way.

Madeline Praye is a jump rope champion. She demonstrates the perfect form to do it.

Practice the toe catch, with the rope behind you plus turn the rope over your head. Catch the jump under your toes and lift up your heals, let it out in from underneath your feet.

5. Dumbbell deadlifts

Read the title, “deadlifts” don’t let the word deadlifts intimidate you. It will help you to build you a strong core.

Start with a five-pound dumbbell in each hand, to get used to it in front of you with your palms facing your body.

Place your feet shoulder-width aside. Keeping your shoulders pulled back, hinge at the knees and hips bringing the dumbbells nearly to the floor.

Keep your head and chest somewhat up and throughout the exercise. Pushing through the heals come backward to the starting position.

Do it again 7-10 times. Perform 2-3 sets with a 90-second rest in between.

6. Pull-ups

Start with your hands on a bar about shoulder width apart, using an overhand grip with your palms facing away. Pull until the bar reaches chin level. Focus on compressing your shoulder blades together, and keep your entire body tight. Feel like a superhero after doing each one.

7. X-crunch

You will form an “X.” with your body. Lie on your back with your legs and arms straight, lift your right hand and touch your left leg in a diagonal position. The same way with your left hand and move your right leg in an oblique form. Lift your neck, shoulders, and head, off the ground.

8. Kettlebell Russian Twist

Start with the kettlebell just above the outer side of one of your hips. Hold your feet off the ground, and your core strengthened.

Take the kettlebell with your hands at the chest, and then incline back in a 45-degree form angle. Keep looking to the front.

The exercises above are one of the best to get rid of your back fat; you can find more youtube videos. Once you get familiar with this activity, you can go on with more advanced training.

It’s possible to lose back fat while doing push-ups?

Doing push-ups constantly also benefits your back, so you can get rid of your back fat promptly. It is crucial to do push-ups properly; this way you will exercise your chest and core simultaneously.

This makes push-ups an extremely important exercise. Try to spread your arms apart a little wider than in the conventional push-up position. That will enable you to engage your muscles on your back.

If you only need one exercise, you can do only push-ups for 30 days. Once you feel you can do an exercise, you can modify it to do up to 300 push-ups per day. You have to take into consideration to listen to your body, don’t try to do them all at once, this way you avoid injuries.

Honorable Mention

One way to get rid of back fat is with the Doctor Toshiki Fukutsudzi Method. When I think about this technique, it makes me lazier, but I found out this method is real and works.

You will only need a towel. A rolled to towel to be more specific.
This technique is a scientifically proven method. You will lose weight. You will get rid of back fat in a fun but versatile way.

#1 Technique to get rid of Back Fat for good.
Doctor Toshiki Fukutsudzi Method to get rid of back Fat.

A woman with no back fat.

Understanding Carbohydrates: How to Eat Carbs and Lose Weight Right Now

There are many reasons why someone should lose weight, whether he or she have put on a few extra pounds, or have moved up into the more substantial weight brackets.

The long-term benefits are avoiding severe diseases such as diabetes, heart conditions, and certain types of cancers.

In the short-term, the immediate benefits are that you feel better and have more energy, are more productive, and can get more enjoyment out of life. Cutting carbs is a favorite way to cut calories and embark on a weight loss journey.

Why Carbohydrates Are Important to Lose Weight

The Internet is saturated with both credible information and misinformation about carbohydrates. First off, when people talk about cutting carbs, they are typically talking about bread, potatoes, and pasta.

Many people do not know that foods such as meat, dairy, fruits, and vegetables also contain carbohydrates, but they also provide essential vitamins, minerals, fiber, proteins, and other nutrients that are essential for life.

There are vast differences between consuming the carbs in a bag of potato chips and consuming carbs and head of broccoli.

Processed foods such as cookies and slices of bread also tend to contain high amounts of sugar, high fructose corn syrup, plus other chemicals that can make you gain weight. It is the carbs combined with these other elements that determine whether the carb is good or bad.

Carbohydrates and Energy

Our body gets its energy from either sugars, carbohydrates, or proteins. The difference in these three types of nutrients is how long it takes the body to break them down. Simple sugars enter the body and are broken down quickly to provide energy.

They give us a quick rush. Carbohydrates from things such as wheat and grains take longer to break down and offer medium range energy. Proteins are the most challenging to break down and will provide energy over a much more extended period.

There are three types of carbs: sugar, fiber, and starch. Fiber slows down the digestion of simple sugars. When you eat carbs that do not contain fiber, such as cakes, soda pop, and juice, your body processes them very quickly, this causes swings in blood sugar levels and makes you hungrier.

You still get carbs when you eat an apple, but the difference is that it contains fiber to slow down the processing of this simple sugars that it provides, this is why an apple does not cause a spike in blood sugar and will leave you feeling satisfied for a much longer time.

It is possible to cut carbohydrates and not drop pounds. If you continue to set consume foods that are dense concerning calories, you will not lose weight even if they are low carb.

Good carbohydrates, such as those found in fruits and vegetables are less calorie dense, will sustain your energy for a more extended period, and make you less likely to gorge on calorie dense foods later, this is the key to lose weight.

How Much Is Too Much?

According to dietary guidelines, carbohydrates should be between 45 to 65 percent of your calorie intake on a daily basis.

The above translates into approximately 225 to 325g of carbs for the average 2000 calorie diet. If you want to drop pounds, cutting that back to between 50 and 150g of carbs is recommended. The key is cutting back.

Best Foods for Weight Loss

The difference in the high carb and what is advertised in as low-carb diets are not all about the carbs. It also comes down to calorie density, how much fiber you are consuming, and how much the food contains regarding simple sugars.
The amount of muscle mass you possess and the presence of conditions such as metabolic syndrome can affect how your body uses carbs. Those that have difficulty processing carbs should consume less processed foods if they want to lose weight and remain healthy.

Cutting carbs is necessary for weight loss, to supply you more even, sustained energy throughout the day. As you can see, it is not all about the carbs; it is about the type of foods that you eat.

Consuming the carbs in carrots, broccoli, and avocados are healthy for you and will help you achieve your weight loss goals. Everyone can agree that consuming carbs such as processed bread, pasta, sweets and foods that do not contain fiber will probably make you gain weight.

The bottom line is that if you want to see the numbers on the scale go down and have more energy, you need to fill your diet with good carbs, such as fruits and vegetables. Cutting down on low nutrition foods that are calorie dense will help you to achieve your long-term goals and make you a better you.

Now that you know better about Carbohydrates you can try this delicious 7 Day Low Carb Meal Plan.

We make low carb simple, and this 7-day Low-carb diet plan gives you the one-week low-carb menu with all recipes for delightful breakfasts, lunch, dinner, and a bonus snack.