8 EXERCISES TO ELIMINATE ARM FAT IN WOMEN OVER 40 YEARS OLD

As women age, one common concern is the accumulation of arm fat, which can affect self-confidence and overall body image.

However, with the right exercises, you can effectively target and tone your arms, regardless of your age.

In this article, we present eight non-generic exercises specifically designed for women over 40 to help eliminate arm fat and achieve sculpted, toned arms.

Dumbbell Triceps Kick

• To begin this exercise you should grab a pair of dumbbells and stand with your chest lifted and core braced and then bend at the hips while keeping your back completely straight.
• When your upper body is parallel to the floor, you can bring your arms to your sides and start pushing the dumbbells back.
• Next, you need to pause at the top of the movement and feel the contraction in your triceps and then lower the dumbbells little by little. Then start again.
• Perform 10 repetitions.

Dumbbell squat

• Grab two dumbbells. Bend your knees and hips to lower your torso in a squat motion, keeping her back straight.
• At the bottom of the squat, come up to the starting position and when you reach it, raise the dumbbells above your head, keeping your arms fully extended. Lower the dumbbells and start again.
• Perform 10 repetitions.

Dumbbell chest press on the floor

• Lie on the floor and support your feet. Raise your arms above your chest and then lower them down.
• Perform 10 repetitions.

Dumbbell squats

• First of all, you have to stand with your feet shoulder-width apart. And then, hold a dumbbell at chest level. You have to hold the dumbbell by one end between your hands, with the other end extending towards your torso. That’s the initial position.
• Next, you should slowly squat down and, keeping your back slightly arched and pushing your hips back, you should continue to lower yourself until your thighs are parallel to the floor. You must hold this position for 2 seconds and return to the original position and repeat it.
• Perform 10 repetitions.

Renegade Rowing

• Start in a plank position with a dumbbell in each hand and place your legs wider than hip-distance apart.
• With his core tight and glutes engaged, Raise your right elbow toward the ceiling to row. Lifting the dumbbell up and toward the outside of his chest.
• Return the dumbbell to the floor and repeat the movement on the left side. This is a repeat.
• Perform 10 repetitions with each arm.

Dumbbell Lateral Raise

• Begin the exercise with your feet shoulder-width apart, back straight and with a dumbbell in each hand with a neutral grip and keep your arms fully extended at your sides and make sure your palms are facing your body.
• And then, keep your elbows close to your sides.
• Next, keeping your arms fully extended and your torso still, lift the dumbbells to the sides and up until they reach shoulder level, making sure to exhale as you do so.
• Don’t forget to hold for a second while squeezing your shoulder muscles.
• Then return to the starting position in a smooth, controlled movement and inhale as you do so.
• Perform 10 repetitions with each arm.

Dumbbell Triceps Extension

• Stand with a tight core while holding a pair of dumbbells.
• Keeping your chest up and looking forward, raise your arms up high. It is the initial position.
• Next, bending your elbows, you should lower the dumbbells behind you.
• Perform 10 repetitions.

Single Straight Leg Deadlift

• While holding the dumbbells, bring one leg back, keep your back straight, hinge at the hips, and place your torso parallel to the floor.
• Perform 10 repetitions with each leg.