Firm Your Arms With 6 Simple Exercises

To reduce the flaccidity of the arms and tone them, be regular in the practice of the exercises, because the results are not immediate

The arms are one of the parts of the body that is most prone to flaccidity. This can be explained by the sudden changes in weight, but also because of the loss of elasticity and firmness that your skin is undergoing.

This problem is more common after the age of 35, but it can also occur at a younger age with excess body weight.

Although it is not particularly serious, or bad for your health, many women seek to resolve this problem because they feel uncomfortable wearing certain clothes.

Fortunately, in addition to foods that help strengthen the arms, there are exercises that, performed regularly, help tone and firm them.

In this article, we want to share with you 6 simple movements you can perform every day to work your muscles.

Apply yourself to putting them into practice and you will finally have the physique you so desire.

1. Triceps curl

This flexion exercise aims to strengthen the triceps, although it benefits the entire upper body.

How to do this exercise?

• On a mat, place your palms on the floor, lining up your elbows with your shoulders.
• Get into a flexion position, that is, supporting the other part of your body with your toes.
• Slowly descend, your elbows glued to your body, without dropping your chest.
• Breathe slowly and deeply each time you descend and ascend.
• Perform 3 sets of 10 to 12 repetitions.

2. Torso flexion

This activity is very similar to the previous one and, although it works indirectly on the triceps, here we want to concentrate the effort on the chest.

It is a demanding exercise, but very beneficial for toning the arms.

How to do this exercise?

• On your mat, return to the previous flex position, but this time with your hands further away from the shoulders.
• Start raising and lowering your chest, without bending your elbows too much.
• Perform 3 sets of 10 to 12 repetitions.
• If you have too much difficulty performing the exercise on the toes, do it while leaning on your knees (in beginner mode).

3.  Bicep  curl

The curl biceps is one of the most recommended activities to strengthen the arm muscles and reduce sagging.

How to do this exercise?

• Stand with your feet shoulder-width apart, and your knees slightly bent.
• Hold a dumbbell in each hand, so that the palms are facing upward while the arms remain straight.
• In a slow and controlled fashion, bend your elbows as if you want to touch the shoulders with dumbbells.
• Then slowly descend while inhaling deeply.
• Exhale as you raise your forearms again.
• Perform 3 sets of 10 repetitions.

4. Rear pump

The back push-up, also known as dips , is a strengthening exercise that helps keep the shoulders, arms, and back strengthened.

This movement can be performed on a firm surface, bench or chair.

How to do this exercise?

• Stand with your back to the chair (or chosen surface) with your hands resting on the seat.
• Extend the legs and slightly bend the knees.
• From this posture, bend your elbows and lower your hips, without touching the floor.
• Go back up to the starting position and complete 10 repetitions.
• Do 3 sets.

5. Triceps extension

This movement is used to strengthen the arms and to work the cervical area.

The weight used should not be too heavy, as it compromises the correct way of exercising, and can cause injury.

How to do this exercise?

• Sitting or standing, in whatever position you find most comfortable, raise one arm toward the ceiling with a dumbbell in hand.
• P For more stability, hold the working arm with the opposite hand, and drop the weight of the dumbbell back.
• The arm must conform to an angle of 90º. Try to hold the posture for 2 to 3 seconds before returning to the starting position.
• Do 3 sets of 10 reps for each arm.

6. Side elevations of the shoulders

With these elevations, you will strengthen the arms, shoulders and the entire cervical region of your body.

How to do this exercise?

• Stand upright, with your legs slightly open and knees slightly bent.
• Take a dumbbell with each hand, your arms are straight and relaxed on either side of your body.
• Then raise your arms out to the sides, so that your body forms a T.
• Slowly return to the starting position and repeat the movement 10 times.
• Do 3 sets.

Want stronger, toned arms? So put all of these exercises into practice, and indulge yourself in the physique you crave.

Of course, keep in mind that the results don’t come immediately, and you will have to put in some effort in the long run.