5 Ways to get rid of sagging on the arms

Having big arms and even sagging is very annoying, especially for women. The reason is, having excess fat on the arms often makes women feel insecure when wearing certain clothes. This often makes women have to be smart in choosing clothes that are suitable to cover the sagged arm. Here are some ways you can do to get rid of sagging on your arms.

1. Reduce calorie intake

It's important to understand that you have to expend more calories than you consume in order to lose weight. You need to burn 3,500 calories to lose at least half a kilogram of body fat. Burning calories with exercise and reducing your calorie intake every day can help you lose fat in your arms.

2. Aerobic exercise

Burning calories with aerobic exercise to destroy fat in the arms is one powerful way. The reason is, not only eliminating sagging in the arm area but fat in all areas of the body.

Get 30 minutes of aerobic exercise every day of the week at moderate intensity. You can also combine aerobics with other sports such as running, boxing, muay thai or swimming. The point is to do sports that focus on moving your upper body to help get rid of fat on the hands.

3. Yoga

You can also do yoga to tone your arm muscles. Yoga is able to make your whole body work - using your own body weight to train endurance and muscle strength especially the biceps, triceps and shoulders.

The recommended movement for tightening your arms to get rid of sagging is by doing the pose plank. The way to do the plank pose is like taking a push up pose at first. The fulcrum of the weight is on the arms, elbows, stomach and legs.

Position your arms under your shoulders with your whole body in a straight line and make sure your back is perfectly flat, not curved or round. Hold this pose for 30 seconds to one minute.

4. Build muscle strength with dumbbells

Focus strength on the different muscles in your arms such as the triceps, biceps and shoulders using dumbbells. The trick, open your feet shoulder width apart. Place the dumbells in your right and left hands. Slowly lift the dumbbells, in front of your chest. Move the hands to the side to form the letter V.

Ensure that your stomach is locked, and your chest is out and your head is straight forward. Inhale when the dumbbell is lifted, exhale when returning to the original position. Do the same movement with different variations such as up and down. Repeat 15 times in 4 sets.

5. Choosing the right foods

Cut down on eating processed foods, alcohol, soda and fast food that have empty calories because these types of food do not provide the nutritional intake your body needs. On the contrary, these foods can actually increase body weight. Limit these foods to reduce fat. It's best to eat lots of whole grains, lean meats, fruits, vegetables, nuts and low-fat dairy products.