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Get Toned Arms – 6 Minute Workout

at home workout (no equipment required)


Most women love wearing sleeveless clothes, but not if you’re struggling with flappy arm fat.

Extra arm fat can make you feel extremely self conscious especially in nice sleeveless dresses. It’s frustrating when you reach for something and to see the extra flab dangle like the bottom of a turkey’s neck.

Well thankfully there are exercises you can do that will specifically target flappy arms and bat wings and help you obtain more toned arms. These exercises don’t require no equipment and can be done right at home. They can be done while watching TV are as soon as you get out of bed in the morning.

Below you will find 9 exercises that will give you toned and slip arms right at home.


Forward Arm Circles

Forward arm circles are great to warm up the muscles in the arms and the shoulders. Start in a comfortable position, either standing or sitting, Hold the arms in table top position, then slowly rotate the arms forward in a circular motion. Do not let the arms drop for the duration of the exercise.



Back Arm Pumps

Back arm arm pumps work your arms, shoulders and back muscles. Remain in a comfortable position – either standing, or sitting – place arms straight out to sides in table top position then slowly pump them back in small quick repetitions.



Front Arm Crosses

Front arm crosses not only work the arms, shoulders but also the chest muscles. Start in a comfortable position with your arms straight out to your side in a table top position. While keeping both arms straight, move both arms in front of you while crossing at the hands, then bring back out to the side.



Bicep Pushups

Bicep pushups target the the biceps and shoulders. Start this exercises on all fours but with the arms behind you and with your face and hips toward the ceiling. Slowly bend the arms and work the biceps without letting the hips drop and keeping the body straight.



Up and Down Plank

The up and down plank is great for weightloss and targets the core, back and arms. It can be done right at home by starting in the push up position. One arm should then lower to the elbow, followed by the other arm. Once in plank position, immediately straighten one arm back to push up position then the other arm.



Superman Arm Press

Superman arm presses target the chest, biceps and shoulders. Start by laying on the chest, bend the arms and bring the hands by the ears. Slowly press the arms above the head until the arms are straight then bring back into starting position.



Belly Arm Circles

Belly arm circle primarily work the shoulders and arms. Start by laying flat on your belling and hold your arms out to the side. Move your arms in slow small circles in either a clockwise or counterclockwise direction, for the duration of the exercise.




Rotating Elbow “T”

The rotating elbow T exercise targets the arms, shoulders and abs. Start in a plank position then rotate the body to one side while straightening the top arm toward the ceiling. Bring the arm back down to the plank position and rotate to the other side repeating the motion with the other arm.


Camera used for images: Canon Digital SLR [EOS 80D]
Lens used for images: Canon EF 50mm f/1.4 USM 

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Katerina is a blogger and a registered nurse. As a former NFL Cheerleader finalist, she is all too familiar with workout plans. Katerina is also certified in holistic nutrition, weight management and is passionate about travel, petite fashion, purposeful living and natural skin care.

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