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Hats off to a very brave woman who stepped up and finally wanted to get rid of the flabby arms and the sooner the better. Luckily for her, this problem is quite common and the solution is quite simple and two-fold. Working to get rid of flabby arms comes with overall fitness but there's some specific exercises you can do in addition to reducing body fat that will bring those arms into super shape once again.

On just another normal day, I received an email with a cry for help.

"I would like to know how to build up the muscle around the humerous bones of the upper arms. I would like to know how to build up the muscle around the humerous bones of the upper arms. I want to get rid of flabby upper arms!"

For starters...

The muscle that is most problematic for flabby arms is called: The Tricep

Most women think of these things when it comes to that area:

* flabby arms * exercise for flabby arms * tone flabby arms * how to get rid of flabby arms * flabby arm help * flabby upper arms * etc

There are really two key concepts to that particular predicament. Keep in mind that this is such a common question so you are certainly not alone in this. But just keep reading because the answer is pretty simple and may surprise you!

First, get the idea out of your head that there's any such thing as 'spot reduction.' Meaning, if you do certain exercises for that area, the fat will magically disappear just from there and your arms will suddenly be taunt and tone again. Let me give you a real quick lesson on fat. Don't worry this is going to be easy.

Your body stores fat. It stores it in general areas that are common to you as a female. Most men store the most fat in their stomachs. Women tend to store it in their thighs, hips and buttocks. But with anything, you can and will store fat wherever. So the first thing you want to do is...

Reduce the body fat period!

Once you start to reduce fat, you'll see it disappear. Don't bother with creams and rubs and all the other gimmicks out there. You cannot spot reduce. Your body stores fat and the only way to reduce fat in any particular area that is bothering you is to reduce fat period from your body as a whole.

For all these reasons,...

Your first mission, should you choose to accept it, is to reduce the body fat.

Second, in order for that area of your arm to become tone, you'll want to build muscle in the back of the arm. That is called the Tricep and there's several good exercise you can do to build up that area.

But first, let me give you a list of some of the best exercises for flabby arms that will focus on the tricep and help you develop the area and make it stronger. This isn't all inclusive but it's some of the more common and better exercises you can do for the back of the arms.

* Weighted dips * Close grip bench press * Close grip push ups * Lying barbell French press * Overhead cable extensions * Cable press downs * Reverse cable press downs

Frankly...

Many people are caught up in the idea that in order for them to get rid of a problematic area they need to just work it out and do some exercises to target that area.

But that's only half of the solution as you've read.

By working out the area AND reducing body fat, you will progress at twice the speed and make twice the visual differences.

Let's suppose you only worked out the back of the arms. The muscle would be stronger and firmer no doubts, but it might not show IF your level of body fat is such that the muscle is still covered up.

As you see, by doing both, you will tone up (build) the tricep and make it more visible when the layer of fat that covers it up is reduced.

Men and women who want to reduce the 'flabby' anything simply have to realize that it's a combination of body fat in that area, maybe loose skin and a muscle that generally needs to be developed in order to be taunt.

But I'm getting way ahead of myself!

This is a two fold mission.

1- Reduce body fat

2- Do specific exercises to build muscle in the back of the arm so that once the fat is gone, you'll have a tricep and it will appear tight and tone

In a nutshell what this will do for you is make the back of your arms less flabby as the fat is lost from your body and the new muscle will bring added tone and tightness to the back of your arm.

Copyright 2005 Marc David

Marc David is a bodybuilder and author of the, Beginner's Guide to Fitness and Bodybuilding. You can get info on Marc's e-book at: http://www.Beginning-Bodybuilding.com To get Marc's free e-zine, visit http://www.JustAskMarc.com

Arm Workouts Women Questions

Will using two 4 pounds weights in each arm when working arms give me muscles?!!!?

I workout watching this Jillian Michael's (biggest loser) cardio and body strenthing dvd. My question is if i use 4 pounds weights in each arm will this give me muscles? I have very flabby arms and i'm trying to tone them down but i donnot want to get manly muscles! lol I heard that it's not recommended for women to use 4 pound weights when trying to tone down arms. The weights don't feel too heavy for me though. Or it ok to use 4 pound weights in each arm ? Please help! Thanxs in advance for helpful answers!

It is actually very hard to gain muscles ... you need to eat more protein and calories to gain muscles. So 4 lbs in each hand is not going to give you muscles.

On the other hand, you are not going to lose flab in your arms by working out your arms. Your better off running a mile and cutting your calorie intake if you want to lose fat.

Best exercises for 1st trimester pregnancy?

Hello. I am currently pregnant with my fourth child. It's taken me this long but i want to workout while being pregnant this time around. But I want to do it as safely as possible because I've 3 c sections back to back previously. I know I can do push ups (the women kind of course) I wanted to walk on a treadmill and maybe buy some free weights to exercise with as well. But I figured the push ups would take care of my arms, but what about my legs? Any suggestions anyone?

Walking and swimming are the best and the safest exercises to do. They don't cause impact on your body and on the baby.

Light weight lifting is quite OK as well.

Push ups may not be good as you could fall flat on your tummy while doing them....

Try Pilates. It's a very gentle and relaxing exercise that strengthens all your core muscles (abs, butts, thighs, back & spine) so you can have strong muscles in these areas to help you in your pregnancy.

Here's a good guide on pregnancy exercises you can do: http://www.perfect-body-toning.com/pregnancy-exercises.html

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