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Fight Arm Flab in 10 Minutes

Sculpt sexy arms (back, shoulders, and abs too) with these 5 jiggle-proofing moves.

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Pullover

Targets: Shoulders, upper back, triceps, abs, and butt

  • Holding medicine ball with both hands, lie faceup on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
  • Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.

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Lunge Press

Targets: Shoulders, arms, abs, obliques, butt, and legs

  • Stand with feet hip-width apart, holding medicine ball with both hands in front of chest, elbows bent by sides.
  • Lunge back with right leg and rotate torso to right, then back to center.

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Reverse Dunk

Targets: Triceps and abs

  • Lie faceup on floor with knees bent, heels on floor, holding medicine ball with both hands in front of chest, elbows bent by sides.
  • Slowly sit up, keeping abs engaged.

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Squat Push

Targets: Arms, chest, abs, butt, and legs

  • Stand with feet shoulder-width apart, holding medicine ball with both hands in front of chest, elbows bent by sides.
  • Squat, keeping knees behind toes.

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Flye Ball

Targets: Shoulders, arms, chest, abs, obliques, and butt

  • Holding medicine ball with both hands, lie faceup on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
  • Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.
  • Shift ball to left hand and slowly lower left arm out to side, maintaining a slight bend in left elbow as right arm remains extended.
  • Bring ball back to center. Shift ball to right hand; repeat to complete one rep.
  • Do 12 to 15 reps.

Originally published in FITNESS magazine, February 2010.

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heather_j1 wrote:

The best way to lose arm fat and I can say this from my experience, is through eating mostly raw veggies and fruits, and a source of protein, special exercises and drinking lots of water mixed with lemon juice and 2 other ingredients.... I lost over 2 inches of my arms in 4 and half months, so go and get for free, the routine I followed daily on ---- www.ridarmfat.com -----

10/30/2013 03:44:18 AM Report Abuse
petlover555 wrote:

Apart from #4 if you did not have the before and after pictures,I would not have known what to do. Would love to see a pdf. that I could take to the basement where I exercise.

8/27/2012 01:12:13 PM Report Abuse
deb43213 wrote:

Too many commercials!!!!! You're kidding, right? before EVERY exercise I have to see Frank Perdue talk about chickens?

7/2/2012 10:41:25 PM Report Abuse
sandra_foster1 wrote:

Good plan,but arm workout is not good enough for a lean, fit, sexy, feminine body. A complete program must be followed with workouts, diet, healty foods etc. I found lately such a program from Flavia del Monte and I am following it. The results are amazing. To achieve the same positive results go to following link : http://tinyurl.com/flaviadelmonte00

6/18/2012 06:32:05 AM Report Abuse
successlady999 wrote:

This is a arm strengthening exercise that will certainly use calories but that should not be your main focus (save that for cardio). And the weight of the ball should be determined by what you can comfortably handle while performing the exercise correctly (model is using a 3 pound ball in these photos). Excercise should be done in a controlled manner to get the maximum benefit.

6/6/2012 06:48:22 AM Report Abuse

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Fitness Magazine, February 2010
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