Some are ashamed to have their arms out due to what some call “bat wings” or “double waving”. That’s when your arms continue to move after you stop waving due to the extra cellulite. But there’s good news! There are simple exercises that target that specific area and within a few weeks, that double wave will be gone! Here’s a few below:
Side plank reverse fly. This is a great exercise for building overall upper body strength. Although it doesn’t target the arms specifically, it will help build the necessary strength to do other arm-specific exercises. It is also fantastic for the oblique muscles along your side.
To perform the side plank reverse fly:
- Lie down on your side on the floor and prop yourself up with either your hand or elbow. The elbow is an easier option for beginners.
- Stack your feet one on top of the other and lift your hips off the floor so that your body form a diagonal line.
- With your free hand, grab a dumbbell and extend your arm straight up, keeping it in line with your shoulder.
- Slowly lower the dumbbell in front of you, until your arm is perpendicular to your body.
- Slowly raise the dumbbell back up, forming a “T” shape with your arm and the dumbbell. You have now completed one repetition.
Variations: Instead of stopping when the dumbbell is perpendicular with your body, you can keep going, rotating your body and twisting the dumbbell underneath, before returning to the starting position.
Clean Push ups. The push up is a pretty basic exercise, and one that most people have attempted at some point in their lives. It’s an exercise that has stuck around for a reason – it works. Push ups target the tricep muscle in your arm, although they also strengthen your pectorals, abdominals, quads and lower back, making it a great overall exercise.
To perform a basic push up:
- Lie face-down on the floor, keep your legs together and prop your feet up on your toes and the balls of your feet.
- Place your hands palms-down on the floor, approximately a shoulder width apart.
- Raise yourself up, using just the strength in your arms, until both arms are fully extended. Your body should be in a straight line from your head to your heels. This is the start and end position for the push up.
- Slowly lower your body to the ground until your elbows form a 90-degree angle. Inhale as you lower down.
- Slowly raise yourself back up into the extended arm position, exhaling as you do. You have now completed one repetition.
Variations: You can vary the basic push up exercise in a number of ways. If you’re just starting to build up strength in your arms, you can make the exercise slightly easier by keeping your knees on the ground throughout the exercise. You can also try a triangle push up, where your hands form a triangle with your forefingers and thumbs, directly below the breastbone.
Bench dips. Bench dips are another common exercise that help develop the triceps, while also working the pectorals and major shoulder muscles. All you need to perform this exercise is an exercise bench or step, though a kitchen chair will also work just fine.
To perform a basic bench dip:
- Sit up straight on the edge of the bench or chair, extending your legs in front of you and planting you feet firmly on the ground.
- Firmly grip the edge of the bench or chair, with your fingers facing downwards. Slowly slide your body off the bench, without moving your legs.
- Slowly lower your body towards the floor, keeping your back straight, until your arms from a 90 degree angle.
- Push your body back to the original starting position. You have now completed one repetition.
Variations: To increase the difficulty of the bench dip, try propping your feet up on a second exercise bench or chair.
Old school arm circles. Arm circles are a great, easy exercise that can be performed anytime, anywhere, making them a great exercise option for beginners. Arm circles help to tone both your biceps and triceps, while also strengthening the back and shoulders.
To do arm circles:
- Stand with your feet about a shoulder width apart and extend your arms straight out to the sides, so they’re in line with your shoulders.
- Begin rotating your arms forward in small, circular motions, without moving your wrists or elbows.
- After about 20 circles, change direction and begin rotating your arms backwards.
Variations: To increase the intensity of the arm circles, you can rotate your arms faster or use hand weights that are light enough to allow you to do 8-10 rotations.
Targeted bicep curls. Bicep curls are one of the most basic weight lifting exercises, which help you to build arm strength and look good in short sleeves. Bicep curls target the three bicep muscles which control the flexing of your elbow.
To do bicep curls, you will need a set of dumbbell that weigh between 5 and 15 pounds each.
- Hold a dumbbell in each hand and stand up straight with your feet hip width apart.
- Let your arms hang relaxed at your sides, with your palms facing forward.
- With your elbows held at your hip bones, slowly raise both weights until your forearms touch your chest.
- Slowly lower the weights back into the starting position, maintaining tension in your biceps. Make an effort to maintain good posture at all times, with your back straight and stomach pulled in.
Variations: If you are performing this exercise at your local gym, look for an arm-curl machine which will target the exact same muscles as the dumbbells. If you’re doing the exercises at home for the first time, you can also use a standard 15 oz can of beans or peas to perform this exercise.
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