Can Exercise Tone Flabby Arms?

Can exercise tone flabby arms? Absolutely! We all carry our weight in different parts of our bodies, and for some people, their upper arms are a common place. Exercise can’t spot reduce a specific area of your body; however, a balanced diet coupled with exercise can help reduce body fat – including the backs of the arms.

Triceps exercises will help strengthen your triceps muscles, which will help reduce the appearance of flabby upper arms. The American Council on Exercise (ACE) sponsored a study to identify the most effective triceps exercises. After testing several well-known movements, the triangle push-up was identified as the most effective triceps exercise.

If you are hoping to strengthen your triceps, check out my quick, five-minute “banish flabby arms” workout that you can tack on to an existing workout or if you are short on time, do it by itself. Additionally, I’m including some of my favorite cardio and strength training workouts, which will help with overall weight loss and strength training.

5 minute Triceps Workout:

12 Triangle Push-ups

12 Triceps Dips on the Ground

12 Triceps Kickbacks

Repeat 2-3 times total.

Here are some of my favorite workouts to help burn calories and strengthen muscles:

Small-Space Workout

Isometric Burn Workout

20-Min. AMRAP Workout

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Quick, Heart-Pumping Cardio Workout

I enjoy strength training workouts, but sometimes there is something incredibly satisfying about a quick, challenging cardio workout.

Cardio exercise provides many benefits for your body. During cardio exercise, short for cardiovascular, your heart rate increases and you breathe faster/deeper. This maximizes the amount of oxygen in your blood, which helps you use oxygen in the most efficient way possible.

How well your body is able to use this oxygen is referred to as your aerobic capacity. The better your body is at using oxygen, the more improved your aerobic capacity is. For example, we’ve all felt breathless from trekking up a steep incline or stairs. The greater your aerobic capacity, the less breathless you will feel when you reach the top (and the easier it will be for you to get to the top).

Additional cardio benefits include:

  • Improved memory

  • Decreased chances of a stroke

  • Better mood

  • More calories burned

  • Better sleep

If you are short on time but need a quick cardio workout, try my Tabata workout below. To make the timing of your movements easier, check out this previous post for information about a timer app and how to set it up for Tabata workouts.

Want more cardio workouts? Visit my workouts page for additional cardio routines including these favorites:

Bodyweight Cardio Workout

Every Minute on the Minute (EMOM) Interval Workout

Belly Blasting Workout

Tabata Circuit #1: (Repeat for a total of three times.)

Quick Feet

Reverse Lunge + Front Kick (Left)

Reverse Lunge + Front Kick (Right)

Squat Jumps

DB Woodchop (Left)

DB Woodchop (Right)

Lateral Hops

Push-ups

Circuit #2: (Repeat for a total of two times.)

Lateral Lunges

Mountain Climbers

Plank Jacks

Skaters

Jumping Jacks

Standing Side Crunch (Left)

High Knees

Standing Side Crunch (Right)

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Ultimate, Back-Friendly Ab Workout

On Sunday, I was doing a workout class at my local gym, and I was cringing during our ab circuit. The instructor was having us do double leg lifts while simultaneously moving our arms overhead (and gripping a dumbbell). I was modifying the movement, so I could keep my back pushed into the mat.

I glanced around and realized that most of the individuals in that class were letting their backs arch and were fighting to complete the movements. Their backs were taking a beating. (At times like this, I don’t know what to do. I can’t fix a person across the room during a class, but I want to!)

Avoid raising and lowering both of your legs simultaneously if you have lower back issues.

Avoid raising and lowering both of your legs simultaneously if you have lower back issues.

During this class, I realized that most of us aren’t sure what modifications we can make during an abdominal workout to protect our backs! If no one advises us how to modify a movement, we are going to keep doing the same movement that is harming us.

You want to strengthen your entire core, which includes your back. So, it’s imperative you protect your back while doing abdominal movements. Here are some reminders and modifications I offer my clients, so their backs are protected while doing abdominal movements. (Maybe this will help you modify an ab workout in the future!)

  • Keep your back on the mat. If you find it arching, adjust your positioning. If you are doing a leg raise or dead bug movement, don’t lower your legs as much. Just lower your legs to a point where you can maintain your form and your back stays grounded on the mat.

  • Maintain a level back when planking. As we fatigue during a plank, we let our lower backs dip toward the ground. You want your shoulders, back and hips to remain in a straight line.

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  • If you have back issues, don’t lift both feet/legs in the air for leg raises or any other movement. You can modify this type of movement by keeping one leg bent with your foot flat on the floor. Raise and lower your other leg. You are still working your abdominals but also protecting your back!

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  • Avoid doing a Russian twist or other rotational movements with your feet raised off the ground. I rarely do Russian twists or bicycle crunches because there are so many other, safer movements.

  • Listen to your body. If something hurts or you feel a tweak, stop!

If you are looking for a back-friendly abdominal workout, check this one out. Be sure to opt for the suggested modifications listed next to the exercises!

Ab Blast

Mountain Climbers – 30 seconds

Plank Jacks (or plank step/tap outs if you have a sensitive back) – 30 seconds

Side Plank Hold – 30 seconds per side (A great modification is to do a side plank with one knee on the ground.)

Dead Bugs – 10 per side

Forearm Plank with Alternating Leg Lifts - 10 per leg (Modify this movement by doing a plank with alternating shoulder taps - 10 per side.)

Bird Dog Crunch – 10 per side

Standing Side Crunch – 10 per side

High Knees – 30 seconds. (Take this to a march for a lower impact option.)

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Fast, At-Home Workout

If you hate going to the gym, you’re not alone. In a survey conducted by Fitrated, 65 percent of women said they avoided the gym for fear of being judged. Concerns about not looking fit enough (55 percent), being judged by what they were wearing (49 percent) or being stereotyped (25 percent) were cited by the survey participants.

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I agree with the survey participants – going to the gym can be incredibly intimidating. It’s hard enough to get motivated to work out, so the last thing you want to deal with is added discomfort from your environment.

The good news is that you can get a fantastic workout at home – no fancy gym needed! I created this workout for individuals who would prefer to work out at home or for those days when fitting in a trip to the gym is not an option. This quick and easy workout is a bodyweight workout, so no equipment is needed. You just need 20 minutes and a little bit of space.

For more bodyweight workouts, check out my workout page. Or, try some of my favorite at-home workouts:

Cardio Workout You Can Do Anywhere

Calorie-Torching Pyramid Workout

The Isometric Burn Workout

At-Home Workout

Circuit 1:

12 Push-ups

12 Supermen

Repeat 3 times.

Circuit 2:

15 Squats with Arms Overhead

15 Single-Leg Bridges (each leg)

Repeat 3 times.

Circuit 3:

12 Lateral Lunges (each leg)

12 Wide Leg Sumo Squats

15 Squat Jacks

Repeat 3 times.

Circuit 4:

12 Plank Arm Raises

12 Bird Dogs

Repeat 3 times.

Circuit 5:

12 Tricep Dips (on the ground)

15 Mountain Climbers

Repeat 3 times.

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How Often Should You Train Your Abs?

Although you might be motivated to train your abs frequently, that’s not necessarily the best approach. Your muscles need a day, or more, of rest in between sessions in order to repair themselves. Lifting weights damages muscle fibers (creates microscopic tears in the muscles you’ve worked), so rest days give your muscles time to reconstruct, recover and increase in size.

Strive to do abdominal workouts 2-3 times a week. Your workouts shouldn’t be 20 minutes of nonstop crunches – you want to do a workout that involves your core in a variety of movements. (Check out my belly blasting workout for an example of a full-body, core-intensive workout.)

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Remember: eating a balanced, healthy diet coupled with working out will give you the best shot at seeing definition in your abdominal muscles. What you eat has the biggest impact on the size of your belly. You can do 100 crunches a day and still not see any progress. You might strengthen your core, but if you have fat on top of your muscles, it will be hard to see the definition.

Here are a few workouts you can do to strengthen your core:

Ultimate Core Workout

Belly Blasting Workout

Starting an Exercise Program in Four Easy Steps

Starting an exercise program or routine can be overwhelming. There are so many options and sometimes a very unclear path to follow. For years I’ve been helping clients and friends start and continue their exercise programs. It doesn’t have to be complicated – just follow these four EASY steps.

Step 1:

Decide what’s feasible for you to do. If it’s a 10-minute walk, three times a week – that’s great! Pick something you can be successful at. Don’t go from the couch to committing to working out for 60 minutes, five days a week. That’s probably not sustainable long term. You can work up to that type of a goal, but your body is probably not ready for that! Some ideas of activities include: 10-minute walk, 30-minute class, 20 minutes of bodyweight exercises, 15 minutes of stretching, 20 minutes of swimming or water walking, walking the stairs at work for 10 minutes or a 15-minute online workout video.

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Get Ready for Summer Workout

After a long winter, I’m always anxious for warmer weather and the opportunity to spend more time outside. Now is the ideal time to start ramping up your activity levels, so you are ready for those summer hikes, bike rides, marathon yard work sessions and trips to the pool.

As with any change in your fitness routine, start small. Don’t go from the couch to a 60-minute spinning session. Start with 20 or 30-minute workout sessions a few times a week. These sessions might be walks around the neighborhood or 30-minute strength training classes. Just make sure you aren’t asking too much of your body the first day/week.

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Choose Your Own Workout

During our recent vacation, my son started reading “choose your adventure” books. He could choose what path he wanted the story to take. (If the robot gets blown up, turn to page 8, but if you want the robot to battle other machines, turn to page 12.)

So many of my clients groan when a certain workout movement is prescribed. I hear endless, “Anything but this movement” comments. So, I decided to use my son’s book as inspiration for a workout.

I created a “Choose Your Workout” for them to do. They had a choice – burpees or plank walkouts, squats or lunges, push-ups or triceps dips, etc.

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Best Workouts for Bad Knees

We rely heavily on our knees in our day-to-day activities, but often our exercise choices abuse them. If you have sore or injured knees, you can still work out – I promise! The important thing is to be aware of what can impact your knees while working out and avoid these activities.

One movement that can have an impact on the health of your knees is how you stand when you lift weights. If you lock out your knees while lifting weights, you are increasing the risk of injuring your knees.

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How to Get Rid of Those Flabby Underarms – Best Triceps Exercises

Many of us want to banish that fat on the back of our arms that we not-so-lovingly refer to as bat wings, lunch lady arms or turkey wings. As a personal trainer, triceps are the muscle group that I hear the most complaints about. Everyone wants toned, ripped triceps muscles.

Triceps do so much more than you realize. They work in coordination with other muscles to perform tasks like pushing a door shut or doing a push-up. They are also used in smaller scale movements such as writing. While the biceps bend your elbow, the triceps help extend your elbow. Triceps also make your upper body stronger, which means you can throw a ball or shoot a basketball with more force.

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Best Indoor Workout for When it's Cold Outside

We’ve had a rough winter in Kansas this year. Since Jan. 9, our school district has had at least five snow days. One snow day – let alone five – is not a common occurrence. There have been many days where the weather was too bad to go outside for a run or venture to the pool. This workout is for those days when you are trapped at home and can’t make it to the gym. It’s a quick workout that will get your heart rate up. Give it a try!

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No-Equipment Workouts For At Home

This winter has been brutal. Lots of snow and ice. It’s easy to skip your workout – no one wants to risk his or her life in order to squeeze in a trip to the gym! If you are stuck at home but really want to work out, check out some of my favorite at-home workouts included below. They are bodyweight workouts that require no equipment! Click on the image to link to more detailed instructions for the various movements.

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Ultimate Core Workout

Although we covet and drool over an impressive set of abdominal muscles, we often overlook how much support those muscles provide in our bodies! Your core (abdominal muscles, back muscles, pelvic core muscles and diaphragm) is the support system for a multitude of movements: bending forward, straightening up to standing, bending back, bending to the side, twisting your torso as well as stabilizing your spine.

When we think about working our core, we often just focus on abdominal movements, but we need to be working our backs and strengthening our pelvic core muscles, too! Many people suffer from lower back pain, and strengthening your core is a great way to help combat back tightness and weakness.

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"No Time to Exercise" Workout

I’m a personal trainer, and even I have to scramble to fit in my workouts on some days. No matter how well I organize my week, I’m often struggling to squeeze in a quick workout. I create 20-minute workouts all of the time, yet I always need more.

Today was one of those days. I wanted a full-body workout, but I didn’t want to be tied to a specific piece of equipment. As Many Rounds As Possible (AMRAP) workouts are my go-to format on days like these. I can push myself a little harder because I’m competing against the clock, and I know I’m going to be done in 20 minutes. It’s a win-win!

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