As you read in the title, it is possible to slim your arms by performing a few simple daily movements with little weight, and in just 4 movements.

We will show you what these movements are and you will see how easy it will be to start toning and thinning your arms today , managing to eliminate the flabby skin on the back of the arm and leave them firmer and leaner.

Remember that despite being easy movements to do, to obtain better results it is necessary to have perseverance in the exercises and practices.

Well-shaped and sculpted arms are possible at any age . All that is needed is this 10 minute workout that can be tailored to your level and fitness level. These four exercises to tone the arms work the chest, shoulders and arms from all angles, thereby marking and hardening the fall that can begin when you lose lean tissue as the years go by.

Learn how to slim your arms with these movements

After about 4 weeks of performing these easy exercises, you will be able to notice the changes in both the size, shape and tone of the arms , one of the parts that women want to take care of the most to look splendid.

What do we need to start practicing these movements that will shape your arms? You will need 3 to 8 pound weights (depending on your physical condition) and a mat to lie on.

How to do these exercises

You can perform this routine 2 or 3 times a week on non-consecutive days, so that the muscles can rest and obtain a better result. Start with a 5-minute dynamic warm-up: For this you can perform circular movements with your arms, while standing, stretching the muscles is crucial before doing exercises, thus avoiding injuries. You can consult this guide with more than 34 muscle stretches to choose the ones that are best for you for this practice. .

For each exercise, do 2 sets of 10 to 12 repetitions (or 10 on each side, if you are in better physical condition). It is recommended to rest 30 seconds between sets. However, if you want faster results, you can do 3 sets and add 30 minutes of cardio 3 to 5 days a week. You can check out these cardio exercises .

1. Dumbbell torso raise

Lie on your back on the floor, with your knees bent, feet flat, and arms extended overhead with a light dumbbell in each hand. Contract your abs and slowly lie down, lifting your head, shoulders, and back off the floor. Simultaneously bring the arms forward in an arch towards the knees. Hold it down for a second, then slowly back up to start over.

2. Chest press

With your upper body raised and your arms in front of you, you should bend your elbows and lower the weights toward your chest, then straighten your arms before starting over.

To make this exercise easier, you can keep your back on the ground while lifting the weights in an arc and lowering them to the ground so that your arms rest at your sides. After a few seconds, start the movement again, performing the repetitions mentioned above, depending on your physical condition.

3. Extension of the triceps area

Stand with your feet hip-width apart. Keep the light dumbbell in the right hand, the arm extended in a straight line, the left hand supporting the right elbow (A) to prevent it from moving from position.

Bend your elbow, lowering the dumbbell behind your head (B), and then lift to the starting position. Do all the reps on one side, then repeat on the opposite side. If you have more condition you can use a heavier weight, also to make it easier, you can do it with both hands at the same time and less weight.

4. Lateral raise

Get into the position shown in the picture above, with your hands directly below your shoulders, and use a light weight or dumbbell in your left hand. Contract your abs to stabilize your torso, raise your left arm to the side, parallel to the ground.

Hold the position for a second, then slowly lower yourself to start and repeat 8-10 times with each arm. If you find it difficult or because of physical problems you cannot be in this position, you can support your knees and feet on the mat, thus achieving more balance in the body. Another alternative is to perform these movements without dumbbells, although the work on the muscles will be less, there are also benefits.

Remember to complement these exercises with a correct diet to maintain a healthy weight, and do not forget to stretch at the end of the exercises, thus avoiding injuries that could delay training.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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