Get ready to sculpt toned arms in 4 weeks with this effective workout plan! Say goodbye to flabby arms and hello to graceful muscles.
Many things can cause flabby arms, from severe weight loss to age-related changes. Properly chosen hand exercises can correct the situation. They are useful for both men and women.
If you don’t exercise, the skin on your arms will sag very quickly, especially after 30 years. Therefore, to keep them in good condition, you need to work constantly.
Well, to improve the shape of your arms, take a look at this effective workout plan of 3 exercises that will make your hands graceful again.
How to lose FLABBY ARMS fat in 4 weeks – Bat Wings Burn Fat Workout
Knee push-ups
To perform this exercise, get on your knees and place your hands on the floor with your arms outstretched and at least shoulder-width apart. Go down until your chest is almost touching the floor, and then go up again in the same way.
Side plank twists
Stand with your arms outstretched and begin to plank. Remember that your torso, buttocks and legs should form a line. Turn your body to the left and at the same time raise your straight left arm upwards.
Arms extension with dumbbells
Take dumbbells in hands and grasp sides. Place feet slightly wider than shoulder width and bend knees. Turn palms towards each other. Bend arms slightly at elbows. Lean forward. Keep back completely straight, flex lower back. Arms should be extended smoothly. Then lower arms.
Bench Triceps
Stand with your back to a couch, chair, or small table. Place your hands on it. Your hands should be shoulder-width apart. Walk three steps away from the chair. Straighten your torso and bend your knees so that you are in line with the chair or table. Now lower yourself while flexing your elbows. Return to starting position, keeping elbows straight.
4-week Flabby Arms Challenge
Monday (2 sets)
10 Knee push-ups
10 Arms extension with dumbbells
10 Triceps
Tuesday (2 sets)
10 Knee push-ups
10 Arms extension with dumbbells
10 Triceps
Wednesday (2 sets)
10 Knee push-ups
10 Arms extension with dumbbells
10 Triceps
Thursday (3 sets)
10 Knee push-ups
10 Arms extension with dumbbells
10 Triceps
Friday is rest.
Saturday (3 sets)
12 Knee push-ups
12 Arms extension with dumbbells
12 Triceps
Sunday (3 sets)
12 Knee push-ups
12 Arms extension with dumbbells
12 Triceps
In the second week, start training again, only increase the number of repetitions to 14 times, in the third – up to 16, in the fourth – up to 18.
Keep reading: 9 effective exercises to get a flat stomach in a week
