How to Get Rid of Arm Flab

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Here’s a quick question: Whose arms do you covet? Rihanna’s or Madonna’s? Gisele Bündchen’s or Michelle Obama’s? Whether your aesthetic is model thin or athletic, there’s no arguing that arms are the ultimate barometer of buffness. They immediately let people know “I’m fit!” or “I haven’t lifted more than a tub of ice cream in months.” And unlike your abs and thighs, which make peekaboo appearances only in hot weather, your arms have to be ready for their close-up pretty much year-round.
The tricky part is that there’s no consensus on what level of perfection we should be reaching for. According to data from a national survey, the average woman over age 18 has an upper-arm circumference (typically measured around the biggest part of the biceps) of just less than 12 1/4 inches. But that girth doesn’t take into account firmness versus flab. And the truth is, studies of upper-body strength showed that women tend to neglect doing the toning that would add muscle to that mix.
If you’re like me, you probably have a short list of go-to exercises you’ve used since college to sculpt your arms and shoulders. A few curls, some kick backs, maybe some overhead presses. I’ve gotten by — even received compliments — with this repertoire, but I’ve recently discovered that arms are not so easily tamed. The upper arms and the shoulders have no fewer than nine primary muscles that require some serious firming if you want to make the sort of sleeveless impact you see on the red carpet.
Even if you’re the type who would rather sit through a Jersey Shore marathon than grab a dumbbell, the science and sets here will make you drop the remote. These proven strategies and exercises make strong, sexy arms finally attainable. So attainable, in fact, that our plan took up to an inch and a quarter off our testers’ arm measurements while building muscle-carving strength that you can see, all without dieting. If you’re tired of envying other women’s arms while covering your own, get ready to roll up your sleeves.

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