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.
8. 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 three 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 simple exercise that’s easy to do at home, at the office or 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.
6. 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 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.
5. Push and Stretch
Start with your legs and feet hip-width apart and planted firmly on the ground. Stretch arms out to form a T that is parallel to the floor. Now bend your arms at the elbow, keeping forearms parallel to each other and the floor with hands still in a fist. Next, push forward as if you were doing a chest press. Speed up each motion until you feel you have achieved a flow, but make sure that you are mindful of keeping your arms tight. Do not do this exercise so quickly that you lose the form. The form is the most important part of any exercise. Even though this exercise, like the others, is very simple, it is still imperative that you stay mindful to avoid injury.
4. Triceps Extensions
With legs hip-width apart and feet planted firmly on the ground, take your hands to form a steeple or prayer form. Lift arms up over your head while still maintaining the prayer hands. Once arms are above the head, take a deep breath, check to make sure shoulders are not up to your ears, and bend arms so that your arms are now bent and hands are behind the head. Repeat this up and down motion exercise 20 times. Your triceps take up about 2/3 of your arm. This exercise is the most important if you are looking to improve the appearance of your arms, as the triceps are quite a large part of your arm. Toned triceps will improve the size of your arms.
3. Push and Pull
Switching it up with the push and pull arm exercise, you want to start in a squatted position. To achieve the proper form, stand up straight with legs hip-width apart and feet firmly on the ground. Now pretend like you are about to sit in a chair and squeeze glutes firmly. Raise your arms above your head in a diagonal motion, then pull your arms down, bending at the elbow, until the elbow is touching your hips. Repeat this motion for a count of 20. To increase difficulty, feel free to add a free weight with a weight that you feel comfortable with. The only person you should be in competition with is the person you were yesterday. Don’t worry about trying to show off.
2. Counter Push-ups
Doing a pushup does not have to be a traumatic experience. With the counter push up, you are pushing your body weight away from the counter. This exercise is great because you can complete your reps almost anywhere that boasts a sturdy surface. Face the counter with your arms on the edge and heels will be slightly lifted off the ground with legs straight. Next, bend at the elbows so that you draw yourself closer to the counter. Push away like you would a regular pushup done on the floor. Repeat this exercise in 3 sets doing 20 pushups each set. The beauty of this type of pushup is that it is less likely to cause injury but still provides the same whole body workout as a floor pushup. Pushups are great whole body work out and, if done properly, can result in a fully toned body.
1. Chair Dips
Another easy and can be done anywhere arm exercise is the chair dip. This exercise works your triceps muscle, which takes up about 2/3 of your arm mass. Start with a sturdy chair and do not use one with wheels. Place feet firmly planted on the ground and bend legs at the knees. You should not be sitting but holding up your body weight with your arms as if you were bracing yourself. Hands should be facing your body and gripped tightly onto the seat of the chair. Bend at the elbows just until your bottom is just barely lifted up off the ground. Using the strength of your arms and nothing else lift yourself back up. Repeat this in 3 sets of 20 repetitions and watch your arms go from flab to fab.Related: 14 Quick and Natural Ways to Burn Your Belly Fat