upper arm workouts?????

[Carolina Mom 0]

I need some help with upper arm workouts. I need to get rid fo the flab or flag that is handing around with NO surgery please. Any Ideas????????????????

[Katie59 0]

I do an exercise that I learned in class... with a 3 lb weight or 5 lb.... with your elbow firmly at your side, at your wiast, slightly behind you, raise the weight behind by stretching out your arm behind you..... do not move the elbow or upper arm... and do this 10 times at a time... I can really feel the muscle... tightening.. have notmeasured.. just keep hoping.

[Jachut 487]

Like the rest of your body the biggest visual change will come from simple fat reduction. Many women first notice upper body definition as a result of weight loss, its the first place it becomes obvious. So good eating and loads of cardio to shift the fat are your first line of defence.

Light dumbell toning exercises (high reps, lowish weight) will tone and maintain lean muscle. However, if you have significant loose skin (bat wings) then actually building some muscle will help to fill it out - only marginally though, women dont tend to gain lots of muscle no matter what they do.

But if building muscle is what you want then you need to change the focus to heavy weight and low reps. Stuff like drawing up a chair, or backing up to a waist high rail (like a fence) putting your feet out in front of you and doing dips. Go RIGHT DOWN into the dip and have your legs as far away from you as you can handle, so that you work the muscle to failure within a couple of reps. You can adjust difficulty by making it easy (knees bent, feet right in front of you, legs taking weight) to super difficult) legs straight out in front of you, unbent knees, all weight taken through the arms. Work the muscle to the point where it fails a couple of times a week - if you can do 12 reps, its time to make it harder.

Do the same with push ups to attack the arms from different angles. And arms always look nice with a little bit of shoulder definition which you can achieve with side lateral dumbell raises, heavy heavy dumbells, so you can only do a few reps.

It depends what your goal is and how you want to look. But some loose skin unfortunately is a result of weight loss and only surgery can remove it.

[RUBALCAVA2004 0]

this is my challenge right now too! Someone mentioned doing arm circles, backwards. I dont do them often enough to notice a difference so... But i need to start because it will be one less plastic surgery i will have to worry about!

[indyainfo 0]

i think you may opt for different pattern

GYm