Lifting weights can reduce outer arm flab.
The arms are made up of two main muscle groups: the biceps and the triceps, both of which can be seen on the outer sides of the arms. Strengthening these muscles with regular exercise will help you to achieve toned, evenly sculpted arms. As with any exercise routine, warm up with a mild five- to 10-minute activity, such as a brisk walk or a bike ride. Use a pair of 1- to 5-pound dumbbells, or a full bottle of water.
It's Hammer Time
Alternating hammer curls are an excellent way to strengthen the biceps. Stand with feet hip-width apart, holding a dumbbell in each hand. Your palms should face in towards your body. Keeping your right arm straight and strong, curl your left dumbbell up to your left shoulder. As you lower the left dumbbell back down, start raising the right dumbbell up to your right shoulder. Aim to keep both arms always in motion. Alternate 20 times to complete one set, then rest and do two more sets.
Look Pretty in Plank
Plank is a traditional yoga pose that can seriously challenge all the muscles of your arms, as well as your abdominals. Start on your hands and knees, with your wrists directly under your shoulders. Stretch one leg at a time back so that you're balancing on the balls of your feet. Your body should form a straight line, as if you were at the top of a pushup. Do not let your lower back sag. Attempt to hold for 30 seconds to one minute.
Try the Overhead Ovation
Overhead extensions will fire up your triceps, helping to tone the back and sides of your arms. Grab one dumbbell and sit on a bench or chair with your feet planted flat on the ground, your back straight. Hold the dumbbell with both hands above your head and bend your elbows toward the center of your upper back until your elbows reach a 90-degree angle. Straighten back up with control and repeat 19 more times, completing three sets.
Target the Triceps
A series of triceps extensions will directly target your triceps, while also toning the back of your shoulders. Shape magazine recommends using a set of two or three pound dumbbells. Start in a lunge position, with your right leg bent and your left leg straight back, heel pressed against the floor. Bend your left arm and then straighten, pressing your left arm straight back along your left side, dumbbell facing the ceiling. Repeat at least 25 times, then switch sides.