If you are unhappy about your heavy arms, but don't have the time to hit the gym, there are certain workouts and diet suggestions that you can follow to get toned upper limbs. While arm flab is dreaded by most women, it is quite easy to lose. This guide is not for gym freaks, but for the lazy ones. We have simplified things for women who want to get toned and well-defined arms.
"Bicep curl is the most effective weight ­exercise to strengthen your arms, and can be done anywhere, anytime," says fitness expert Sonia Bajaj. Designed to isolate bicep muscles, this exercise puts weight directly on the biceps for quick and effective muscle toning. If you're too lazy to buy yourself a pair of dumbbells, use two bottles filled with water, instead. The key is to keep your spine and neck straight while holding a pair of light weights by your sides, with palms facing forward. Without moving your upper arms, curl your elbows towards your shoulders. Slowly lower back to the starting position. Eventually, aim to do three sets of 20 reps each.
This one is for people who either don't have the time to workout, or are ones who spend hours sitting behind a desk or a computer. The idea is to stand erect and let your arms hand loosely by your sides. Lift your heels and ­distribute your weight evenly instead of putting all of it on your toes, while stretching your arms up and reaching out.
"This exercise is known as Tadasana, or the mountain pose. Do it whenever you are free for five minutes," says Goel.Go boxing
Pretend to be a boxer for a bit as boxing moves burn up to 600 calories in an hour while sculpting your arms and shoulders. And since punching requires extreme focus, this exercise is also an excellent way to train your mind-body coordination.
The best part is that you have to punch the air. Once you get used to the exercise, aim to attempt three rounds of 25 punches each.
Also read: Tone up your arms this summer
Full body workout
While arm-strengthening exercises can be fruitful, if you're overweight, it can be difficult to get toned arms until you follow a healthy diet and workout regime, and burn your body fat. Indulge in a workout that warms-up all major muscle groups, including chest, back, shoulders, legs, hamstrings, butt and arms. This will prevent muscular imbalances, reduce chances of injury.
Triceps are muscles that run on the backside of your upper arm. "Tricep dips are a body-weight exercise that don't require equipment; all you need is a stable surface," explains health expert Prachi Gupta.
Grab a chair or a table and position your hands shoulder-width apart. Keeping your back close to the bench, extend your legs in front of you. While bending your elbows, straighten your arms to lower your body towards the floor. Lower yourself until your elbows are at a 90 degree angle, then press down into the bench to straighten your elbows to return to start position. Aim for three sets of 25 dips each.
Also read: Desk-asanas! 6 smart yoga tips for office
Eat right to get sculpted arms
Start your day with fibre: Eating a healthy breakfast jump-starts your metabolism, regulates your blood sugar levels, and gives energy to carry you through lunchtime. While soluble fibres found in cucumbers, berries, and beans slow down your digestion, they help you feel full for longer, green leafy vegetables, carrots and green beans are made of insoluble fiber that helps in healthy ­elimination of food.
"Whole foods, especially fruits and­vegetables, naturally contain both and serve as a ­powerhouse of vitamins, minerals and ­antioxidants required to achieve that toned body," explains ­nutritionist Mona Goel.
Green tea, avocado, omega 3 fatty acids are must-haves for that toned body
Go for healthy fats:
Most people make the mistake of trying to eliminate all fat from their diet when they think of losing weight.
"When it comes to fat, there's one type you don't want to cut back on, Omega-3 fatty acids. Including walnuts, almonds, flax seeds, soyabean, tofu and fish are a healthy ­addition to your diet. However, moderation is still the key," says Bajaj.
Green tea is important:
Imagine a drink that is loaded with antioxidants and nutrients that only have positive effects on the body. Adding green tea to your everyday consumption can be fruitful. Gupta suggests that rather than having multiple cups of coffee and tea while conversing with friends, ordering some calorie-free green tea and consuming four to five cups daily can help you burn fat.
Drink enough water:
Almost 75% of your arm mass is composed of water, and the rest is muscle. So, focus on bringing your hydration levels close to three litres a day to lose the flab off your arms, suggests Goel. Moreover, when you drink water, it also helps flush those toxins out of your body.
Avoid starch, salt and sugar:
"They are harmful for the body. While starch is a complex carb that is hard to break down and rapidly raises your blood sugar levels, salt contains sodium that leads to bloating," says Bajaj.