Women who lose weight develop something known as “batwings” on the under arm. You know – those flabby patches of skin that do not seem to stop moving when your arm does. There are arm exercises for women that are specially designed to help with this problem.
Whether you are a novice or someone who has been working out for some time now, the following tips can help you increase muscle in your arms, decrease the excess skin, and just get an overall improvement in strength. You can even include some maneuvers to decrease unsightly belly fat.
Everyone is familiar with Pilates and the exercises using giant blow up balls, but not everyone knows the purpose of them. When you work out with a Pilate ball you are using every muscle you can think of because you are constantly trying to stabilize yourself. Your workouts will be increased in difficulty but well worth the effort.
The first thing you are going to need is a stabilization ball and some free weights (otherwise known as dumbbells) that weight between 3 and 5 pounds. Make sure you have one for each hand.
With free-weights in hand sit on the stabilization ball, and once you are settled and secure begin the routine by following these steps:
o Begin the exercise with your upper arms running parallel to the floor. Your lower arms should be perpendicular while the dumbbells are in your hand.
o When you are ready, begin by lifting your upper arms to a position over your head. You will need to be tightening your abs to maintain your balance on the ball. When your arms are overhead make sure that your palms are facing each other while you hold the dumbbells.
o From this position, lower the dumbbells behind your head slowly, bending your elbows so that they are pointing toward the ceiling. Doing this slowly is key as if you go too fast you can hurt yourself and you will also not get a workout.
o With your palms facing each other, slowly lift the dumbbells over your head. Try to get up to doing 10 to 12 repetitions three times. You will find your biceps burn. This proves you are working your muscles. Once the difficulty has lessened advance to heavier weights.
These arm exercises are not hard to do and will get your “batwings” under control finally. If you want to start out slower begin with using just the weights, avoiding using the exercise ball. If this is still too much for you to handle then use less weight. Once you are ready, you can increase weight, add the exercise ball and increase your repetitions and sets. Keep in mind, however, that with less weight and not using the exercise ball the exercise will be dramatically easier and you will not see results as quickly.
Whatever your needs, be it under arm flab or just wanting to get more strength and tone, these arm exercises for women can help you achieve that goal.
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