Arm sagging is one of the common problems that many people want to get rid of, and doing exercises to tighten arm sagging is one of the best ways to treat this problem.
Arm exercises at home
This list includes 8 of the best exercises to slim the arms and it is not required to go to the gym to perform them, and for exercises that require weights, you can use a water bottle or anything similar to do it .. just follow the instructions and pictures of the exercises.
1- Wall press
An easy and effective exercise that can be started to warm up your muscles and soften the tendons, before starting the most difficult exercises.
Start the exercise by standing about a step away from the wall, then place your palms on the wall so that they are slightly above your shoulders, and your fingers are facing the ceiling, this is the starting position.
Bend your elbows and tilt your body toward the wall so that your nose touches the wall.
Push your body back to the starting position and repeat for 10 reps and 3 sets.
2- Chair diving
An exercise that helps get rid of flabby arms by strengthening the triceps muscle.
Sit on the edge of the chair, then stretch your legs forward and space them so that they are thigh-width apart.
Press the palm of your hand on the chair until you lift your body completely from it, then move your body forward to give yourself space to lower.
Slowly lower your body until your arm forms a 90-degree angle.
Push yourself up again until your arms are completely straight.
Make sure that you control your body weight at all stages of the exercise and perform the exercise slowly to get the best result.
3- Extend the arm from the side sleeping position
Arm stretching exercise
One of the best exercises to get rid of arm sagging and you can do it easily.
First lie on your side, then place your right palm on your opposite shoulder as if you were cuddling yourself.
Then put your other hand on the ground so that your fingers are pointing toward your head.
From here press on the floor to push your body up until your arm straightens and then lower yourself again
Repeat with the other arm for 10 times, three sets.
The push-up exercise is one of the best exercises to slim and strengthen the arms as well, and it is a simple exercise that you can do at home.
From a seated position, place your hands on the floor slightly wider than shoulder width.
Keep your entire body straight starting with your leg and back by tightening your stomach and chest muscles well.
Slowly lower your body while controlling your body weight, keeping your back straight, until your arms are at a perpendicular angle to the floor.
Exhale and slowly push your body upward until you reach the starting point again.
5- Push-up exercise gem position
This exercise is more effective than the traditional push-up exercise, as it is very effective in treating flabby arms and giving them a great appearance.
To do this exercise, prepare your body just like the traditional push-up exercise, but make your palms close “the distance between them is only about 10 cm.
Slowly lower your body until you touch the distance between your chest and the ground approximately 10 cm.
Push your body up again.
Repeat for 10 reps and 3 sets.
6- biceps-weight exercise with dumbbells
A wonderful exercise that strengthens the biceps muscles, which contributes to the relief of the arms and improves their appearance.
This exercise requires dumbbells to perform, but you can use two bottles of water that will give you the same result.
Start standing straight with your feet hip-width apart, keeping your stomach and chest muscles tight.
Hold the weights with your palms pointing forward, with your arms relaxed at either side of your shoulder.
Lift the weight toward your chest, keeping your elbows touching your body.
Lower the weights back to the starting position and repeat 10 times for 3 sets.
7- Side flap
Lateral Shoulder Exercises - Side Flap
This movement strengthens the lateral shoulder muscles, which in turn helps in tightening the flabby arms and strengthening the entire arm.
Stand straight and hold the weights, feet shoulder width apart.
Slowly and under control, lift the weight up until your arms are at shoulder level.
Lower the weight and repeat for 10 reps and 3 sets.
8- Plank with lateral movement
“Advanced exercise and requires physical fitness”, but it is one of the best exercises to tighten the sagging of the arms and gives a great result.
How to get rid of sagging arms without surgery
In addition to the exercises above, there are some important tips that may help you slim your arms as well.
1- Focus on losing the whole body
It is difficult to get rid of flabby arms only without losing fat from other parts of the body.
For example, in a study conducted on 104 people targeting one arm for a period of 12 weeks, researchers found that there is indeed a decrease in the percentage of total body fat, but the effect was small and barely noticeable on the target arm.
Therefore, it would be better if your goal is to lose the weight of your entire body, and reduce the percentage of fat in it, and then you can do exercises to tighten the sagging of the arms, such as the ones mentioned above.
2- Exercises to tighten the sagging arms in the gym
If you have the ability to go to the gym, the best treatment for tightening the sagging arms is to do strength exercises.
These exercises help you reduce the percentage of fat in all parts of the box, in addition to your ability to do specialized exercises for the arms.
Especially exercises to strengthen the biceps muscle, because these exercises form a large part of the arm, and when you exercise them with weights, they will help you a lot to slim your arms.
Diet to get rid of flabby arms
You must monitor and improve your diet if your goal is to get rid of fat and reduce its percentage in the body, and these are the tips that you must follow.
1- Stick to the right number of calories
It doesn't matter what you eat, the important thing is that you don't exceed your calorie needs, because when you eat more than the recommended number, your body will store the excess as fat.
2- Increase your protein intake
Protein is the best food to get rid of flabby arms, and lose weight in general.
Whereas, foods rich in protein are considered dense foods and are characterized by containing a small number of calories, and they fight the feeling of hunger for long periods.
For example, in one study, researchers found that eating more protein at meals was associated with lower body fat percentage.
3- Choose the right quality carbohydrates
Many people consider carbohydrates to be a cause of obesity, but this is not true.
Carbohydrates provide your body with the energy needed for arm toning sessions.
But choose carbohydrates wisely. Choose whole grains, fresh vegetables and fruits. Avoid processed and starchy carbs that give you a high sugar level quickly and then leave you hungry quickly.
Cardio exercises to tighten flabby arms
Cardio exercises focus on raising the heart rate, which results in an increase in the burning of body fat.
When trying to get rid of flabby arms, it is necessary to include cardio exercises in your training regimen. Many studies indicate that cardio exercises can be very effective in reducing body fat percentage.
It is usually recommended to do 20 minutes of cardio exercises daily, and these exercises include:
Although it is difficult to lose one part of the body without the rest, there are many strategies that may help you achieve great results.
For example, just as you start performing the exercises listed above while improving your diet and maintaining it for an appropriate period, you will notice a satisfactory change in the size of your arms.
It is not required that you do all the previous tips in full. Always remember that any change may help you a lot. You can start performing these exercises for 15 minutes a day only and gradually improve your lifestyle until you reach the result you want.