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I get requests for arm exercises for women frequently, and it's often the first thing local students in my weight-loss program ask for when they start. Loose flabby arms can be a nightmare for the women who suffer with them, and even fit women can struggle with this problem area.
Today we're going to look at a few methods Asian women use to get their skinny "stick arms" without killing themselves at the gym or going crazy trying to find tops with covering sleeves!
Arm Exercises For Women - My Skinny Asian Method
Honestly you're not going to be able to get your dream body from just an exercise or two in a single article or page. It takes a full program of great nutrition and meals designed to fire up your metabolism to truly lose arm fat once and for all. But you CAN make some progress on the road to success by putting these easy moves into your routine:
1. Chair dips for toning up the underside of the arm.
Grab a chair from your kitchen or dining room and place it in the middle of the floor. While sitting in the chair, place your hands on the edge of the seat, close to where your legs are bent.
Go ahead and push off with your hands, lifting your upper body upward. Move your butt past the edge of the seat (forward of your hands that are holding you up), and slowly lower yourself until your rear-end almost hits the floor.
Now push upwards, using nothing but your arms to move you, until they're almost locked out straight. This up/down movement counts as 1 repetition.
Go ahead and do 3 sets of 8 repetitions, resting for 60 seconds between each set. Repeat this routine twice a week, and you should see your arms become more toned and firm within just the first week.
If you're up for a challenge try placing your legs locked out straight (only heels touching the floor) while you're lowering/raising yourself. This one of my favorite arm exercises for women because it forces you to feel the burn on the back of your arm, where most of the loose fat lingers.
2. Using a Pilates balance ball and two small hand weights.
You'll need a balance ball for this one, the same type that many of us use for Pilates or other routines that require it. You'll also need two 3-pound hand weights, any type are fine and you can find cheap ones at your local Wal-Mart or Target.
Go ahead and sit on the Pilates ball while holding a weight in each hand and your feet on the floor. Now hold your arms straight up over your head, as if you're pointing the weight at the ceiling above. Almost as if you were going to swing the weights down in front of you like a hammer. Your palms should be facing each other at the top, with the weight parallel to the floor.
Now bend both elbows back until the weights are brought down near each of your ears. You're not to move your upper arm, those should remain in place, you're simply lowering your hand weight with your lower arm until they get close to the tops of your shoulders.
Raise and extend your hand and the weight back to the starting position, which counts as 1 repetition. Do 3 sets of 8 repetitions while resting for 60 seconds between sets.
This makes it on my list of favorite arm exercises for women because balancing on the Pilates ball actually works your core at the same time as your arms...which is great because you're fitting in two workouts simultaneously with each repetition!
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