As you age you may notice that you start to become more self-conscious about areas of your body that you never used to think about. Arms, shoulders, hands, neck, and chest are often the first areas on the body to reveal your true age. Fortunately, there are ways to improve appearance, build body confidence, and burn arm fat fast. All you need is a simple daily routine of these 8 exercises. Whether you’re at home or working out at the gym, these simple exercises can be used anywhere to burn fat off your upper arms and shoulders quickly.
1. Arm Rotation
It might seem too simple to be effective, however, you would be surprised at how fast your arms will tire after just a few reps. Start with legs hip-width apart and your arms forming a T parallel to the floor. You can keep your hands straight and flat or curl them into a ball. Rotate your arms in a large clockwise motion for 30 seconds then reverse the motion for another 30 seconds. You probably won’t feel anything yet, but you’re just warming up. Now rotate arms in a clockwise motion in a smaller circle for 30 seconds and repeat the motion going counter-clockwise for the same amount of time. Complete 3 reps of each direction and then rest your arms by your side for 15 seconds. To increase effectiveness squeeze arm muscles as you make your circular motions. The benefits of this simple arm rotation exercise include toning your arms and shoulders, burning arm fat, as well as relieving joints from pain.
Another equally as simple exercise that’s easy to do at home, at the office, or at the gym is arm scissors. Just as the name suggests, the motion of this exercise involves making a scissor motion across your upper body with your arms. Start with your legs and feet hip-width apart. Make sure feet are planted firmly and you are standing tall and strong. Stretch your arms out in front of you to form a V shape and then cross your arms across your body to form an X shape. Like the arm rotation exercise, this is a very low impact but effective form of exercise. A study on the benefits of arm scissor exercise showed that this specific exercise benefited those that struggled with obesity and Type 2 diabetes. Whether you are just looking to tone up your arms or need to make a serious lifestyle change, arm scissors are an easy starting point. Remember, small steps towards a positive direction over time result in huge changes.
3. Arm Plunge
This one might feel kind of silly, but it is nonetheless effective. Start with your feet and legs hip-width apart and arms stretched out to form a T that is parallel to the floor. In one sweeping motion, plunge arms downward with palms now facing the back. As you bring your arms up, face your palms up to the ceiling with your elbows slightly bent. Repeat these two motions in a quick succession for 30 reps. how do you know if you’re doing it correctly? You’ll know if you feel like your arms are giant scoopers. The hardest part of this exercise is not giggling.