5 Easy and Practical Ways to Tighten Your Arms – How to tighten your arms can be done easily at home. If done regularly, these methods can reduce large, saggy arms. That way, your arms will be stronger and more muscular.
Arms are one part of the body that can experience fat accumulation, especially if you rarely exercise. If left unchecked, the fat deposits will make the arms look big and a wave will appear which will disturb your appearance.
Various ways to tighten the arms need to be done to overcome this. Toned arms and shoulders can not only improve appearance but also increase muscle strength, reduce the risk of injury, and improve body posture.
Various Arm Toning Movements
You can get toned arms by training your biceps and triceps . However, before doing various movements to tone your arms, it is recommended that you warm up and cool down after exercise, each for 5–10 minutes.
So, here are various movements that you can do to tighten your arms:
1. Push-ups
The easiest way to tighten your arms is to do push ups . Push-up movements can be done by following these steps:
- Lie on all fours and position your hands slightly wider than your shoulders.
- Straighten your arms with your palms pressed against a flat, hard surface and your fingers facing forward.
- Straighten your legs, resting on your toes and knees not touching the floor. Feet are approximately hip-width apart.
- Make sure your body position is parallel and straight from head to heels.
- Inhale while slowly bending your elbows to the sides and lowering your body to the floor until your elbows form a 90 degree angle or your chest is about 5 cm above the floor.
- Exhale while contracting your chest muscles and pushing your body back up through your arms to the starting position.
- Repeat the movement 10–15 times.
2. Wall push-ups ( close-grip wall push-ups )
Different from regular push-ups , this movement uses the help of a wall to do it. The following is how to tighten your arms by doing close-grip wall push-ups :
- Stand in front of a wall with your feet hip-width apart.
- Place both palms on the wall at shoulder height and shoulder width apart.
- Slowly bend your elbows and bring your body closer to the wall until your nose almost touches it.
- Lift your heels when leaning against the wall so that your body is straight and push back.
- Repeat this movement 10–15 times.
3. Bench dip
You can also tighten your arms by doing bench dips at home regularly. To do this movement, you need a chair that doesn’t have wheels or doesn’t move easily. The following is how to do bench dips:
- With your back to the chair, grip the edge of the chair with both hands.
- Straighten your legs by resting on your heels.
- Lower your body by bending your elbows back until they form a 90 degree angle.
- Raise your body slowly again and repeat the movement 10-15 times.
4. Tricep kickback
This movement can be done with the help of a barbell or dumbbell whose weight can be adjusted to suit your abilities. How to do tricep kickbacks to tone your arms is as follows:
- In a standing position, lean forward with your knees slightly bent.
- Move your left and right arms backward at the same time by bending your elbows until they form a 90 degree angle.
- Repeat the movement 10–15 times, for 2 or 3 sets.
5. Bicep curls
You can also tighten your arms with bicep curls . Just like tricep kickbacks , bicep curls also require equipment in the form of barbells or fully filled drinking bottles. However, this movement is very easy to do compared to other movements.
How to do bicep curls is as follows:
- Stand straight and place your feet hip-width apart.
- Lift the barbell towards your shoulders by bending your elbows.
- Repeat this movement 10 times.
You can do how to tighten your arms by following the various movements above. For maximum results, you are advised to exercise regularly and adjust your diet .
If you want to know how to tighten your arms according to your condition or experience an injury while doing the various movements above, consult a doctor so that you can be examined and receive appropriate treatment.
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