Many women, especially those who have lost weight, still have that flabby flap of skin under their upper arms. This can be one of the most difficult areas to tone for females, but it is possible to lose the flab for toned, tight arms.

What exercises work best on arm flab?

The key to getting rid of arm flab is compound exercise. You already know that you cannot target one area to build muscle or to lose weight. Instead, you have to lose weight over your entire body to get rid of a specific spot of fat. Compound exercises work more than one muscle group at a time, so you get a better overall effect. For instance, if you do pushups, you are building up your back muscles primarily, but you are also working the back of your upper arms as a secondary muscle group. That means you are working two muscle groups at the same time.

Pushing exercises are the most effective to get rid of the flab under your upper arms. These will extend your arm to fire the tricep muscle group, which is where that flab is located. Don't worry that you'll end up with those big scary arms that often appear on female weight lifters on television. Those results are not achieved naturally. Resistance training must be combined with your cardiovascular work to improve your level of fitness. If you lift light weights, such as 2 ½ to 5 pounds, 12 to 15 repetitions , then do three sets of those repetitions, you will get nicely defined arms that look great on a woman.

How can I find the time to do cardio and weight work?

We are all busy, so it is tempting to choose one or the other type of exercise and neglect the second. With circuit training, you can move through different exercises that will keep your heart rate up and will also tone and strengthen your muscles simultaneously. A 30 minute workout 4 to 5 times a week can give you a toned body and a healthier heart. For instance, you may want to try doing 8 reps of narrow pushes against the wall, 10 reps of seated shoulder presses with a resistance band, 10 pull downs with a resistance band for your triceps, and 5 tricep dips on a chair. Take 45 seconds to rest, then start the circuit over again. Try doing this as many times as you can in 30 minutes to get a great workout.

Can you help me put together a fitness program that can help me be healthier and get rid of the fat under my arms?

Hundreds of women have come to me with the same question, and I have been able to provide them with a healthy diet plan and an exercise regimen that helps them tone their arms, while making the rest of their bodies more fit and healthy. If you live in the Las Vegas area and are thinking of using a personal trainer, call or e-mail me to find out what results I can help you achieve to look and feel better!