By Lizbeth Perez
Every girl has a fear of getting older and their body changing for the worse. Interestingly enough, I specifically remember exactly when I first figured out just how scared I really was of my body changing. I was 18 years old, and the visual (that just so happens to still be imprinted in my brain) came from an older co-worker, who at the time was 29. I remember sitting in the conference room when she started talking about how much her body has changed from her early 20s, specifically her “batwings” and proceeded to lift up her arm and with her free hand jiggle her triceps would move much like jello…
To say I was horrified was an understatement.
It was at that point that I vowed, as long as I could help it, I’d do everything in my power not to end up with flabby bits under my arms that would wave with the wind every time I’d wave goodbye. Now, don’t get me wrong, I STILL don’t have the thin (super) toned arms that I dream of, but I’m also not unhappy with what I do have and can honestly say that I’m (finally) comfortable in my own skin, and have no desire to buy a matching sweater along with every new tank top or spaghetti strapped shirt or dress that I buy. With that said, I figured why not share a few tips to help you all along your journey to the “gun show."
1. Before doing anything at all, you need to step back, take a look at your arms and set a realistic goal. If your arms are larger than you’d like them to be, you’re going to have to increase the repetitions of whatever exercise you do as well as try and drop body weight. Now, if you have the opposite problem and think your arms are too thin, focus on pushups to build up your strength.
2. Cut calories. In order to get slimmer arms, you need to realize that that there’s just no way to spot reduce any part of your body. With that being said, you need to drop weight and you do this by ultimately eating a well balanced diet, i.e., low in sugar, fat, and carbohydrates.
3. Strength Training is essential to get the toned sleek look that most women desire. Interestingly enough though, you do not need a gym membership or even weights in order to strength train. In fact, for a lot of exercises include just your own body weight, which is more than enough. Here are a few simple exercises that can get you started, and remember to do roughly 15 to 20 repetitions each exercise three times a week in order to see results:
Pushups
• Your hands should be directly under your shoulders and lined up with your chest. Make sure your core is tight and your shoulders and neck are relaxed.
• Use your triceps to help execute the perfect pushup, so make sure you feel them engage when you are lowering and lifting back up. Your body from shoulder to foot should be tight (stiff) and even (your body straight and parallel to the floor)
Tricep Kickbacks
• While standing, hold a weight in one hand and bend the opposite knee, leaning forward at a 45 degree angle.
• Keep your elbow close to your body.
• Fully contract your tricep. The only movement should occur between your elbow and your fingertip.
Dips
• Place the heels of your hands on a chair or bench. Keeping your back straight, extend your legs at a 90 degree angle to the top of your stability.
• Keep your butt close to the bench and your shoulders blades back as you lower yourself down.
Dumbell Curls
• First and foremost, don’t let the lack of equipment stop you from doing this exercise. If you do not have access to dumbbells, grab some soup cans.
• Retract your shoulder blades and hold your elbows in at your sides. Keep your core tight, and your knees soft.
• Once you're in the right position, simply contract your bicep. Don't let your shoulders rotate forward.
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| Dumbell Curls |
Arm Circles
• Stand with feet shoulder-width apart, arms extended straight out to sides at shoulder height.
• Keeping shoulders down, do 20 small backward circles.
• Switch directions; do 20 forward circles.
4. The last and one of the most important things to remember when wanting to slim your arms is cardio. You could do as much strength training as you want and curls until your arms feel like they can’t go anymore, but if you don’t do cardio you will never burn away the fat that is purposely hiding your muscles. Try and aim for at least 3-4 days a week of any type of exercise that you enjoy.
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