How To Tone Flabby Arms | 4 Secrets + Home Tricep Workout
Have you ever wondered how to tone flabby arms? Reducing the bat wings, bingo wings, whatever you want to call them, is one of those things that I get asked about all the time. Especially us women struggle with fat on the back of our arms.
If you’re looking for a way to reduce the flab and tone your arms, you’re in the right place! In this blog, I will tell you the real way how to do that, so you can avoid wasting your time doing useless exercises that give you no results. And because I want you to walk away from this with some useful tips that you can go and apply today, I’ve made a video in which I show you my four favorite specific tricep exercises that you can go and apply TODAY to start toning and shaping your arms. So make sure you read all the way to the end, where I’ll add a link to the exercise video.
The 4 Secrets
But first things first: Let me start by telling you The Four Secrets on how to get rid of the flabby triceps.
Secret Number 1
I have read a lot of blogs and watched a lot of videos about this on YouTube, and what 99% of people fail to tell you, is that you cannot spot reduce fat. I’ll just say that again.
You. Cannot. Spot. Reduce. Fat.
I really wish you could. I wish you could just train your arms all day long and the fat in this area would just melt away and that’s all you had to do. But that’s not how the body works. And the sooner you accept that fact, the sooner you can start applying a practice that actually works and that will get you the results you’re wishing for.
Secret Number 2
If you have a significant amount of flab (and by that I mean you have a pretty high body fat percentage) you will need to reduce your overall body fat before you’ll see results on your triceps. And that is done through:
So depending on how good your diet is and how active you are, you may be able to reduce your overall body fat by just changing one of those components. Meaning either cleaning up your diet or increasing your cardiovascular exercise. Or you may have to do both (usually doing both works best). Everybody’s different and what works for you might not work for someone else and vice versa. But cleaning up your diet and/or including more cardiovascular exercise will reduce your body fat over time.
No matter how you choose to approach it, keep in mind that the key to reducing your body fat is that you have to be in a caloric deficit.
Secret Number 3
If you have no muscle, your arms can look flabby and soft even if you have a lower amount of overall body fat. If that could be you, the question is: Are you doing your strength training?
Ladies, don’t be afraid to go to the gym and lift some weights to tone up those arms! If you get insecure at the gym, take a moment, watch the exercises in the video and try again, paying attention to your form. That’s how I started. When I was 21 and was recovering from stress and anxiety, I wanted to get in shape. But I couldn’t afford a personal trainer, I knew nothing about the gym and I had horrible body awareness! I had no idea what my body was doing or how to do any exercises. So, I would watch videos on YouTube. I would read articles about training, and I would go to the gym and just practice, practice, practice. And I did stuff wrong all the time, but I kept learning from my mistakes and kept improving. That’s how I got to where I am today. You can do the same.
Secret Number 4
Consistency! I know I say this all the time but it really is so important. The results won’t come overnight. I know it can be tough to do all this hard work and then look in the mirror and not immediately see the results you want. But if you are consistent and you follow all 3 Secrets that I just described for you, and you apply them every day and every week consistently, sooner or later you will see the results you want!
The Workout To Tone Flabby Arms
So, now let’s get into the exercises.
Exercise 1: Close Grip DB Press
Need two heavy dumbbells. Lie flat on a bench or the floor. Make sure your shoulder blades are down and back. Lift the dumbbells up in straight elbows and bring them together so they’re touching and your palms are facing each other. Keeping your elbows close, lower until the weights are in line with your chest. Exhale and return to the starting position.
Exercise 2: Lying 1 Arm Tricep Extension
Need one dumbbell. Lie flat on a bench or the floor. Make sure your shoulder blades are down and back. Lift one dumbbell up, keeping your elbows straight.
Slowly bring the dumbbell down towards the opposite shoulder. Keep the elbow of your working arm right over your shoulder. Exhale and return to the starting position.
Exercise 3: Bent Over Kick Backs
Need two dumbbells. Start by standing straight up and down. Then slightly bend your knees and push your hips back while keeping your back straight and your shoulder blades together and down. Tuck your elbows close to your waist and make sure they don’t move. Now extend your elbows back and squeeze your triceps at the top, then slowly return to the starting position.
Exercise 4: Dumbbell Overhead Extension
Need one heavy dumbbell. Start by standing straight up and down, make sure your core is engaged. Stretch your arms up over your head, holding the dumbbell in both hands. Slowly lower the dumbbell down behind you, keeping your upper arms behind your ears and your elbows pointing straight up as much as possible. Then, extend your elbows to the staring position.
These four exercises all target your triceps, and you can do all four together as a full tricep workout, or you can pick two to four of the exercises to add to your normal workout routine. I recommend adding them on a chest and shoulder day.
Beginner: If you are a beginner, use a light to moderately heavy weight and do twelve to fifteen reps of each exercise. Focus on good form and feeling the contraction. Do three sets of each exercise. Rest 45-90 between each set.
Advanced: If you’re more advanced, challenge yourself and do seven to nine reps with a heavier load after doing two to three warm-up sets. Do three work sets of each exercise. Rest 45-90 between each set.
What I want you to take from today is that if you start doing these four exercises AND apply the four secrets that I told you in the beginning, together they will help you tone and tighten those flabby triceps!
And last but not least: Remember to have fun with it and enjoy the process!