Many women suffer from skin sagging and increased fat, especially in the belly and arms for various reasons, which we will show you below. In addition to the importance and benefits of belly and arm stretching exercises and the best exercises that you can do in the gym to get a tight belly and sculpted arms.

What is the cause of sagging arms?

• Weight loss: Being overweight for a long period of time can damage the elastin and collagen fibers of the skin, making it difficult for the skin to return to normal when losing weight.
• Aging as skin ages, Check out two important proteins manufactured by the dermis: collagen and elastin.
• Pregnancy, childbirth and fat accumulation.
• Lack of regular exercise, Especially exercises for the arms and upper section.

The importance and benefits of arm exercises

• Tighten and strengthen the muscles of the arms.
• Increase the rate of fat burning surrounding the muscles.
• Prevention of insulin resistance and diabetes.
• Strengthen bones and prevent injuries and fractures.
• Improve the symmetry of the external shape of the body.

When will the results of arm exercises appear?

The result of arm exercises varies depending on several factors, including: Fat stored in the body, Your commitment to exercise, and the diet you follow, along with the type and intensity of the exercise and the number of times you exercise.

After 6 weeks of arm exercises, you will notice a significant difference in arm muscle strength as well as tightening the sagging. In case you do not notice this difference, you should increase the intensity of the exercise, Experts in the field of fitness say that the training program should be at least 4 months continuously for the results to appear well on the body.

What are the causes of belly fat?

• Eating foods and drinks rich in sugar that may cause weight gain, It may slow down an individual’s metabolism and ability to burn fat. Which may lead to the protrusion of the abdomen.
• lack of exercise, As an inactive lifestyle makes it more difficult for a person to lose excess fat, especially in the abdominal area.
• Lack of sleep, which may lead to unhealthy eating behaviors.
• Tension: The hormone cortisol affects the metabolism, Due to stress, the individual may resort to eating more food to feel comfortable, As a result, excess calories are stored around the abdominal area.
• Hormone imbalance: Some of these hormonal disorders may lead to weight gain around the abdominal area.

The importance and benefits of belly exercise

• They contribute to increasing the burning of calories and thus get rid of excess fat and give the body fitness and light weight.
• They help protect the body from high blood pressure or gastrointestinal diseases and stomach upsets.
• It works to show the abdominal muscles and tighten the sagging and thus improve the appearance of the body.
• It promotes the health of the spine thanks to the loss of excess weight.
• They help promote vascular and heart health and protect against strokes and heart attacks.

When will the results of belly exercises appear?

The result of these exercises appears within a month or two of the beginning of the regularity of these exercises, but if the exercises are irregular, the result of these exercises appears within three months or more.

Belly and arm tightening exercises

Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.

First of all: Elliptical Machine

Elliptical Machine

We start our exercise by warming up on the elliptical device because it moves most of the muscles of the body, It moves the legs, feet, shoulders, back and chest, That is, it works on most of the body, And helps burn the accumulated fat in the whole body

Continue the exercise for 8 minutes.

Second: Mutual forearm wrap with dumbbells

Alternate Dumbbell Curl

Exercise for both biceps using dumbbells

How to do this exercise:

1. Stand with your torso straight with a dumbbell in each hand along your arms beside you. The elbows should be next to your torso. Make sure that the palms of the hand are opposite each other. This will be the starting position.
2. While keeping your upper arm still, lift weights by contracting the biceps muscle as you take a breath. Only the forearms should move. Your wrist should be twisted so that your palm in the grip is facing upwards.
3. Continue the movement until the biceps muscle is completely contracted and the dumbbell is at shoulder level.
4. Hold in the contraction position for a second while the biceps muscle is squeezed.
5. Slowly, start lowering the dumbbells to your thigh.

Repeat for 12 repetitions and 3 rounds

Common mistakes of this exercise:

• Using excess weight leads to not straightening the back, moving the elbow and performing the exercise in the wrong way.
• Lack of focus on the muscle during movement.
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Thirdly: Curl the forearm with dumbbells

Dumbbell Curl

Learn how to perform the Bisps Curl with two dumbbells:

1. Lyarne How To Practice Te Bisps Curl With Two Dumbbells:
2. Then slowly lower your arms downwards as air enters your lungs during this part of the movement, continue lowering the dumbbells until the arms are fully stretched.
3. Now lift your arms upwards in parallel with the release of air from your lungs during this part of the movement, continue lifting until the dumbbells are at shoulder level.
4. Pause for a moment at the top of the movement and then return the wrists to the starting position.

Do this exercise 3 rounds with 12 repetitions.

Common mistakes of this exercise include:

• Tilt the back back during exercise.

Fourthly: One Arm Triceps Extension

How to do this exercise:

Stand straight, And pick up dumbbells in one hand. then Lift the dumbbells towards the head, and bend the elbow towards the ground, Until the dumbbells are behind the head, While maintaining a stable position of the arm. Next, Return to the starting position. Repeat the previous steps, Using the other hand.

Repeat the exercise in three separate groups and in each group repeat the exercise for 12 times.

Common mistakes of this exercise include:

• Failure to maintain a straight back can lead to injuries at the level of the spine, and the curvature of the back loses the quality of the exercise so that all the intensity does not fall on the triceps.

Fifthly: Abs Crunches Machine

Abs Crunches Machine

How do I do this exercise?

• Make sure the height of the seat is properly adjusted to your body so that your shoulders rest comfortably on the pad.
• Select the weight load you want to use and insert the pin into the corresponding hole. (If you have never used this type of machine before, We recommend starting with a low weight so you can test your comfort zone a bit.)
• bend the core, He leaned forward at the waist. Hips should be kept in the seat at all times. Try to move in a slow and controlled manner.
• Breathe when you return to the starting position and finish the movement. Repetition is complete when your body returns to an upright position.
• Repeat this exercise from 12 to 15 repetitions for 3 rounds

Common mistakes of this exercise:

• . Arching your back:
  The lower back should not arch and hips should remain in the seat at all times
• Strain your neck.
  make sure that you do not lead the movement with the muscles of the neck, The neck should be in line with the body.
• Use the shoulder muscles: Focus and use the abdominal muscles to do this exercise.

Sixthly: Bosu Ball Plank

How do I do a Buso plank?

• Place the Bosu ball on the floor with the hard end facing you.
• Hold the handles on both ends of the posso ball with your hands.
• Take a plank position, taking care to tighten the abdominal and buttocks muscles.

Exercise 20 to 40 seconds for 3 rounds

Common mistakes of this exercise:

• Allow the body to relax, Instead of the body and abdomen remaining tight.
• Placing hands very close to each other, This forms instability and imbalance in the shoulder joints.

Make sure to eat a protein-rich meal after this workout