Summer is coming, the flowers are blossoming, and the sunshine prompts us to spend more time outside. It’s wonderful, yet for many summer warmth provokes anxiety: which clothes to choose to hide the flaws of your body? Let’s say it straightforward: it’s the wrong question. The right one says: what can I do to do away with these flaws? One of the prime causes of t-shirt insecurity is flabby arms. Those are easy to get and hard to get rid of. Despite this, there’s no reason for resignation – this flabby arms challenge is designed to make your arms smooth, strong, and sexy – and you don’t need any training background at all!

Why Do You Have Flabby Arms?

1.   Weight gain

One of the most common causes of those jiggly flabby arms is weight gain. In this case, they appear due to the accumulation of fat just under the skin. They can also occur after pregnancy. If that’s your case, you definitely need to create a calorie deficit and follow a healthy diet in addition to this challenge. BetterMe offers the best diet plans to improve your training success and boost your health.

2.   Weight loss

Flabby arms can also happen due to drastic weight loss, for example, if you followed extreme diets and lost a lot of pounds. In this case, the problem is not the fat, but stretched skin left after losing weight. In this case, your main strategy is rebuilding the muscle, which will fill the empty space left from fat and make you stronger, more beautiful and more energetic.

3.   Excess insolation

Another possible cause is you sunbathing too much. A beautiful tan is sexy, but also very harmful to your skin. The long-term effect of excessive sun exposure can cause flabby arms since radiation leads to loss of elasticity, collagen breakdown and dehydration. Try to sunbathe less to revitalize the skin on your arms.


4.   Bad posture

The negative effects of poor posture are well known – fatigue, bad mood, and annoying back and neck pain. But not many people know that poor posture can also affect the condition of your skin, since the curvature of the spine distributes the load on the muscle groups in a wrong way.

5.   Lifting weights

Do not confuse this with training – it is about the fact that if you carry a lot of weight in your daily life, you are tiring, not exercising the muscles. This leads to an increase in the sagging tissues you can find above your muscles.

Flabby Arms Challenge

If you’re worried about flabby arms, it might be time to start doing something about it. Spot reduction won’t help you, but a special combination of strength training combined with aerobics and a healthy diet is just what you need to get rid of annoying fat. Here are some exercises you definitely should include in your workout plan.

1.   Stick to a routine

The first step towards firm arms is creating a routine for yourself. Pick three to four exercises that target different muscle groups in your arms and do them regularly. Regularity is the key to success in any enterprise. BetterMe offers professional training plans that match your needs and daily routine. If you want to maximize your success, try our app, which has already been tested by millions of users.

2.   Push up

Push-ups shouldn’t be the only exercise in your arsenal, but they’re popular for a reason. The push-ups are not too difficult to do and they involve several different muscles, including the triceps, pectorals, abdominis and lower back.

3.   Bench dips

Bench dips are a very useful exercise requiring no equipment other than an elevated surface. They successfully train your triceps, chest and shoulder muscles. Make sure to do the exercise correctly: lower yourself deep enough, don’t flare your elbows, and don’t do them too quickly.

4.   Bicep curls

This is one of the basic exercises that engages your biceps. They also help make your hands stronger and more beautiful.

5.   Pull-ups

Pull-ups are a challenge, but they have many benefits. This is a compound exercise, which means that it engages many muscles at once. It is one of the best exercises for training the muscles of your arms, back and shoulders. In particular, they engage the biceps and lower arms. This exercise can be quite difficult for beginners, so if you are having trouble, try building your core strength with other exercises.

6.   Bench press

This is a great exercise for strengthening your upper body. It engages your triceps, shoulders and chest muscles.

7.   Shoulder press

This exercise will be an effective component of any workout. It mainly focuses on your shoulders, but also engages your biceps and triceps.

8.   Arm circles

This is a very simple exercise that you can do wherever and whenever you want. It allows you to tone up your biceps and triceps along with your back and shoulders.

What Else Should You Do?

1.   Drink more water

Water is an essential element of any diet, and being hydrated enough is a must when you exercise a lot. Be sure to take a bottle of water with you to the gym and start your day with a refreshing glass of lemon water.

2.   Eat more protein

If you are exercising, you need to increase your protein intake. The best protein you’ll find is in plant-based sources such as tofu and quinoa, as well as fish and seafood. Lean meat is also a good option, but don’t go overboard with red meat as it can harm your health. Many people also prefer to consume protein supplements – make sure to choose a quality product.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


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