Most of the women that I encounter complain about their “flabby” or “giggly” arms.  Arm flabbiness can be caused due to the natural process that our bodies go through as we age.  As we get older, we tend to loose lean muscle mass, develop more body fat and also loose the elasticity of our skin. While we can not change the natural progression of the aging process, there are things we can do to tone the lean muscle found in the arms.

Exercise and Nutrition can play a key role in toning the body and fat loss.  Eating balanced nutritious foods can help combat body fat, but exercise also plays a key role in that.  As we all know, we cannot just take a magic wand and point it to one specific area and get rid of fat there, but we can however, use our diet alongside some strength training exercises to decrease our overall body fat and target those stubborn arms!

Here are 4 KILLER flabby arm exercises with resistance bands

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Do each of these exercises for 15-20 repetitions, and complete this cycle 3 times.

Hammer curls

(Hold at the top of each one-contracting your bicep)

Stand with feet shoulder width apart on the resistance bands.  Hold the ends of the bands from the rope part (not the handles)

While squeezing the rope inside your palms, pull up towards your shoulders, allowing your bicep to be squeezed  (this is your muscle contracting) Hold here for a count of 2 and slowly lower for a count of 4, bringing your hands to starting position.

Get rid of those flabby arms with a killer resistance bands routine

Bicep Curls with resistance bands

(Hold at the top of each one, squeezing your bicep muscle)

Stand with feet shoulder width apart on the resistance bands.  Hold the handles with your palms facing up. Clench your fists around the handles, pull up towards your shoulders, allowing your bicep to be squeezed  (this is your muscle contracting).  Hold here for a count of 2 and lower slowly for a count of 4, bringing your hands to starting position.

Triceps kickbacks

Stand on the resistance bands feet shoulder width apart.  Grab the handles with palms facing the ceiling.  Hinge from the hips forward, with a flat back.  Elbows at your sides and extend your palms towards the ceiling. Hold for a count of 2 (squeezing your triceps muscle), slowly return your palms back to the starting position for a count of 4.

Overhead Triceps extensions

Place the resistance bands on the ground.  Kneel on the middle of the bands (you will see both handles on either sides of you). Grab the handles and extend your hands behind your head with your elbows by your ears (this is your starting position).  With your chest out, extend your palm up towards the ceiling for a count of 2 (you will feel your triceps muscle contract).  Then for a count of four slowly lower your palm back to your starting position.

Once you have mastered this routine, and it seems a little too easy, you can change the resistance level of your bands and make it harder!

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