Side plank can tighten your arms without additional exercise gear.
Flabby arms can result from poor muscle tone, extra body fat and loose skin as your body ages, according to IDEA Health and Fitness Association. Although weights can help you achieve more sculpted arm muscles, it's possible to tighten flabby arms without exercise equipment by using gravity and your own body weight as resistance. A combination of strength work and cardio can help bust the flab and create sleeker arms.1.
Complete arm-strengthening exercises at home to tone your flabby arms. Perform correctly aligned pushups by keeping your arms engaged and your elbows pinned closely to your ribcage while lowering down and pressing back up. Your arms should be directly below your shoulders for proper alignment; a slow, controlled movement will target your muscles rather than relying on momentum for raising and lowering.
In side plank, place your right hand directly beneath your right shoulder and stack both legs out to the side at a roughly 45-degree angle. Stretch your left arm up toward the ceiling. Keep your upper body stable by keeping your palm directly below your shoulder. Your right shoulder should retract away from your ear, allowing your neck to extend. Switch to repeat on the other side.3.
Work your triceps by facing away from a chair with both hands gripping the seat. Bend both knees to 90 degrees, and then lower the torso until both elbows also reach 90 degrees. Use muscle control rather than momentum to slowly return your body back to the beginning position. Keep your elbows close to your torso to isolate your arm muscles.4.
Take a downward dog pose by pressing both palms into the ground and raising the tailbone and hips toward the ceiling. Your palms should be directly below your shoulders in the initial position and your feet will be hips-width apart. Rotate the shoulders externally to open through your back, contracting your scapula to reinforce arm strength while holding the pose.5.
Add utility-based workouts to firm your flabby arms whenever possible. For example, think about keeping your arm muscles engaged while carrying groceries, holding a baby or hauling a laundry basket. Pushing a hand mower, sweeping the kitchen floor or other movement-based or strength-based tasks are all possibilities for building overall body arm strength and burning calories and fat.6.
Reduce overall fat contributing to flabby arms by ramping up your cardio. You don't need a treadmill or elliptical machine to accomplish this. At home, go for a run or walk around the neighborhood, keeping your arm muscles engaged and actively pumping for an extra arm workout. Swimming, completing jumping jacks, or dancing around the house all help burn calories and fat. Park far away from your destination on errands or at work, and take the stairs when possible.7.
Focus on a more toned body, not just toned arms, by incorporating other fitness activities. It's not possible to isolate different areas of your body for fat reduction, because you don't get to pick where your body will oxidate fat. Keep your motivation going by performing arm exercises with friends, or trying household objects -- such as unopened soup cans or laundry detergent bottles -- as improvised free weights. You can gradually increase the number of repetitions as your arms begin to tone up.