Dear ladies, very soon it will be possible to wear short-sleeved shirts and blouses! Let’s get ready together for the opportunity to demonstrate slim and beautiful arms. For that we would like to share simple exercises which you can do even during lunch break~

Unfortunately, a lot of ladies facing this problem: flabby lower arm. It’s not a big trouble, you are still beautiful! However, there is no limit to perfection, so let’s see how to get rid of it.

Even famous actresses have the same trouble borthering them: flabby arms

We know, sometimes all of us are busy and don’t have enough time for sport. That is why today we prepared for you effective exercises which you can do in the office.

Exercise I: Scissors

Looks easy? Try and check the result on your arms and breast as well.

Steps

  1. Stand up straight with your legs wide apart.
  2. Take your arms out to the sides, and bring them to your front. One hand should overlap the other, resembling the letter Х.
  3. Return your arms to the original position.
  4. Do this 20 times. Relax with your arms down for 15 seconds. Repeat 3 times.

Exercise II: Hands up

This exercise lifts your triceps and also brings tonus to your shoulders.

Steps

  1. Stand with your feet shoulder-width apart. Extend both arms out straight to your sides to form a T with your body. Palms better up.
  2. Raise your arms above your head and touch your hands with fully extended elbows.
  3. Do 20 times, rest for 15 seconds. Repeat 3 times.

If you want to see more results, you can keep books or your working notebook in your hands.

Exercise III: Push ups from the wall

For this exercise you can use either wall, or table. And don’t worry, your biceps won’t become big after that!

Steps

  1. Face a wall, standing a little further than arm’s length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart.
  2. Bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.
  3. Do 15 times, rest for 15 seconds. Repeat 3 times.

Exercise IV: Circles 

Here works all your upper part of arms. It is very important to tense your muscles for a better result.

Steps

  1. Stand straight with your feet shoulder-width apart. Extend your arms out on either side of your body, parallel to the floor. Close your hands into fists.
  2. Start rotating your arms in fast clockwise motions.
  3. Do 20 arm circles, and then relax for 15 seconds. Repeat this exercise in the opposite direction.

Exercise V: Overhead triceps extension

Good to do when you’re tired and want to stretch yourself a bit!

Steps

  1. Sit on a chair or stand up, hold a weight (that can be bottle of water) in both hands, extending it up overhead.
  2. Keep the elbows at about 90-degree angles.
  3. Straighten the arms, contracting the triceps and repeat for 15 times, 3 rows.

Exercise VI: Chair dips

Probably is the best train for your triceps! After doing it everyday you will forget about fluffy arms.

Steps

  1. Place your hands shoulder-width apart on the chair.
  2. Shift your hips and bottom forward so there’s a gap between your back and the chair. Bend your legs in a 90-degree angle with your feet on the ground. 
  3. Slowly lower your body down and back up, focusing on engaging your triceps.
  4. Do 15 times, rest for 20 seconds and repeat two more times.

We would recommend not to use wheeled chair; the chair must be stable. 

Hope you found these exercises useful for yourself! Sure, the rule of any success is persistence. If you know some special sport secrets for slim arms, please, share with us in the comments~