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Losing weight to keep your body healthy can be a challenge. Even when we start to see the pounds fall off, there are often stubborn spots that seem to want to hold on to extra body fat. Arms are one of those common spots for women. If your diet is on point and you’re killing it in the gym, but your arms just aren’t where you want them to be, follow these tips to help give them that extra push!

Arm-Strengthening Exercises

1. Tricep Push-Ups

  1. To perform tricep push-ups, place your hands underneath your shoulders, shoulder width apart.
  2. Spread your fingers and place equal weight on both hands.
  3. Squeeze your abdominal muscles and straighten your legs behind you, coming up on the balls of your feet.
  4. Activate your leg muscles and push out from your heels. Keep your lower back straight.
  5. Begin push-ups and exhale as you press back up to the starting position.

2. Tricep Chair Dips

  1. Place a chair against a wall with the seat facing toward you (you can also use the edge of a table or a workout bench).
  2. Stand 1-2 feet in front of the edge of the chair, facing the opposite direction.
  3. Place your hands behind you, shoulder width apart, and grip the edge of the chair with your fingers.
  4. Bend your knees to a 90-degree angle and inhale as you bend your elbows, bringing your butt toward the floor.
  5. Exhale as you raise your body back to the starting position, and be careful not to hyperextend your elbows.

3. Dumbbell Tricep Kickbacks

  1. Begin with a free weight in your right hand, and rest your left hand and bent left leg on the exercise bench.
  2.  Hold the free weight in your right hand, making sure your back is straight.
  3. Form a 90-degree angle between your forearm and upper arm, keep your head up and your neck straight.
  4. Exhale and use your triceps to lift the weight until your right arm is fully extended behind you. Move only your forearm and do not use your left hand or legs.
  5. When your right arm is fully extended, pause and inhale, then exhale as you bring the free weight back to the starting position.

Watch the video below for more exercises in a workout designed for sculpting your arms!

Sports to Build Arm Muscles

If you’re into trying new things, and you really want to get your arms toned, there are several sports you can try that will help build and tighten your arm muscles.

1. Tennis

Tennis is a total body workout that focuses on building arm muscles. Grab a racket and visit the tennis courts at your local park, sign up for tennis lessons or join a recreational team.

2. Rowing or Kayaking

If you’re outdoorsy, this might be the perfect sport for you. Rowing and kayaking activate the muscles in the arms to reduce fat and keep it off. These sports require strong arms and a strong core. If you’re not ready for the water, try the rowing machine at the gym. It’s harder than it looks!

3. Boxing

Boxing is another high-intensity arm sport. It’s a total body workout that requires strong arm muscles and focus. Sign up for boxing lessons or practice hitting the bag at the gym. Be sure to research proper technique if you’re unfamiliar with the sport.

Maintaining a Healthy Diet

1. Drink Water

Cut out the sugary soda, juice, energy drinks or coffee with cream and sugar. Water is the best choice for a drink, not only at meal times, but all day long. Drinking plenty of water will not only keep you full and ward off cravings, it will keep your body functioning at an optimal health level. Cutting out unhealthy, processed drinks will help you lose a few extra pounds and will do wonders for your health.

2. Eat Before and After Exercising

Working out on an empty stomach can lead to nausea and dizziness, and it’s really not beneficial to your body in any way. Food is fuel for your body. Without the proper fuel, your body and your brain won’t have the energy to exercise. Make sure to get a carb in before your workout. The same goes for after a workout. After your body has worked hard to keep your heart rate up and burn calories, it needs to refuel. Giving your body protein after a workout is the best way to build muscle and replenish fuel. Check out these suggestions on what to eat before and after a workout!

3. Meal Prep

Planning out and prepping your meals ahead of time takes away the urge to stop at a fast food restaurant when you’re too tired to cook or in a hurry. Set aside one day a week to make and portion out healthy options that you can bring to work or quickly assemble for lunch and dinner. Don’t forget a few healthy snacks in between! Meal prepping can help you stick to your calorie goal and maintain a healthy diet.

h/t: wikihow