Do you ever look at your arms and think you need to do something about your ‘bingo wings’? Don’t let your arm fat get you down! We will show you the best exercises and provide you with guidance on how to beat arm fat.
Be proactive and positive: the first step is taking control and deciding to make a change. Say goodbye to your old arm fat and let’s get to work on new exercises.
The first exercise you can do to help get rid of arm fat is wall push-ups. This targets your chest and triceps muscles and it’s also really easy to do. All you need is a flat surface, such as a wall, and a timer. Stand facing a wall with your feet shoulder-width apart and place your hands on the wall at chest level. Push the wall away from you as hard as you can for eight seconds and then allow it to come back towards you for another eight seconds.
The next exercise is a bicep curl. Start with your arms to your side holding dumbbells at waist height. Keep your arms still throughout this exercise and bend your elbows to bring the dumbbells up. Hold at the peak of the bicep curl for a second then lower your arms slowly back down. Remember to control the downward movement to really get your arms working.
If you want to get a little more creative, why not try tricep dips? You can do these at any bench or chair, as long as it’s sturdy and will hold your weight. Place your hands shoulder-width apart on the edge of the bench and move your legs out to form a V-shape with your body. Lower your body until your arms form 90-degree angles and then push your body up until your arms are straight. Make sure you keep your elbows at your sides to really target your triceps.
If you’re looking for some isolation exercises, try the cable tricep pushdown. Use a cable machine and adjust the pulley attachment to the lowest setting. Hold onto the attachment and lock your arms, pushing the attachment down until your arms form a 90-degree angle then slowly bring it back up. Remember to use your triceps to push the weight and not your momentum.
For the next level, overhead tricep extensions are the perfect exercise to target your triceps. Start off with your arms above your head holding onto a cable machine attachment at shoulder height. Then lower the attachment behind your head and squeeze your triceps for a second before pushing the attachment back up to starting position. Do this as many times as you can and keep your core and shoulders still throughout.
We have one last exercise that will give you the edge in the arms race: tricep kickbacks. Start with your feet shoulder-width apart and place a dumbbell in your right hand. Drop your left hand and thigh to the floor, bending your knee slightly. Then, with your right elbow sticking out behind you, sweep the dumbbell up. Hold the top of the movement for a second before slowly bringing it back down to finishing position. Switch arms and repeat as many times as you can.
Now that you have the exercises you need to beat arm fat, it’s time to put them into practice. Make sure to perform the exercises correctly and incorporate it into your routine for the best results. Set yourself a target for each exercise and then challenge yourself to beat it. Make sure you warm up and cool down before and after your workout and always listen to your body.
In addition to making sure you’re performing the correct exercises, it’s also important to watch what you’re eating. Eating a balanced diet and avoiding processed and sugary foods will help you reach your goals. It’s also helpful to drink plenty of water throughout the day.
Try to stay consistent with your workouts and soon you’ll be on your way to saying goodbye to arm fat! Push yourself to reach your goals, don’t give up and give yourself rewards along the way.
Another way to ensure you are shedding those bingo wings for good is to incorporate HIIT into your workout routine. High-intensity interval training is an effective way of increasing your calorie burn and can help you reach your desired outcome faster.
For an added challenge, you can also do arm exercises such as pull-ups and chin-ups. These will help to work the back of your arms and create a more well-rounded workout.
If you are a beginner, start off with basic exercises such as tricep extensions and bicep curls and then advance to more challenging moves. Also, using resistance bands can help to increase the difficulty levels without putting extra strain on your arms.
Why not switch up your workout to a fun exercise such as rowing or boxing? You will use your arms to assist with these activities and get a great cardio workout at the same time!
For those of you who are particularly interested in weight lifting, using barbells and dumbbells can help you strengthen your arms. Compound exercises such as bench presses will also add to your strength and endurance.
One of the most important aspects of arm workouts is to make sure you are engaging the correct muscles. Be mindful of which muscles you are targeting throughout the workout and engage those muscles as much as you can.
Finally, one of the best things that you can do to target those bingo wings and beat arm fat is to ensure you are getting enough rest. Your body needs rest days in order to recover and rebuild, so make sure that you give yourself plenty of time to no workout and get some rest!
