Do you know what it means to have “flabby” arms? You may be familiar with the word “flabby” if you can’t wear short-sleeved clothing and are self-conscious about your arms.

Many women suffer from flabby arms and it can occur for many reasons. One of the main reasons is weight loss. People find them unattractive and want to change them.

The best way to solve this problem is, of course, in a natural way. In today’s article, we present you with a 3 week anti-sagging arm exercise plan, it will help you get your arms back in shape!

These amazing exercises specifically target this area and also your upper body, which is key to your overall physical health.

For this exercise, you will need dumbbells of about 4 kilos to be able to perform the workout. Get your body ready for this summer and wear anything without thinking twice.

Are you ready to start doing these exercises that will give you nothing but amazing feelings?

  1. Triceps Extension
3-week training plan against sagging arms

Stand with your legs apart and your feet shoulder-width apart.
Then place both hands in front of you and hold a dumbbell at one end (or the handle of the kettlebell).

Raise your arms above your head and bend your arms while holding the dumbbell or kettlebell behind your head. Feel the pressure on your arms and shoulders.

Make sure your spine, legs and knees are in a straight posture.

Then return to the starting position.

Do 15 to 20 reps.

  1. Triceps kick
3-week training plan against sagging arms

First, hold a barbell or dumbbell in each of your hands, making sure you have a good grip.
When standing, bend your knees, making sure your back is absolutely straight, and bend the front of your body.

The front of the body should be parallel to the floor and the arms should be closer to your sides, with a 90 degree posture between the forearm and the upper arm.
Shoulders should be intact at the sides as you reach back and feel the contraction in your triceps and arms.

Hold the same position for a moment and return to the starting point. Be careful not to swing your hands.

Try to do at least 20 reps.

  1. Dumbbell sidelifts
3-week training plan against sagging arms

Stand up and spread your legs.
Grab two dumbbells and slowly move your arms out to the sides, trying to make them parallel to the floor.
Return to the starting position and repeat the process.
Perform between 10 and 20 lifts.

4. Front Deadlift

3-week training plan against sagging arms

Stand and spread your legs.
She grabs two dumbbells and slowly lifts both arms forward, trying to make them parallel to the floor.
She returns to the starting position, then repeats the process.
Perform between 10 and 20 lifts.

5. Biceps Curls

3-week training plan against sagging arms

Stand with your feet shoulder-width apart and hold a dumbbell in both hands. The weight should be at least 1 kg or more depending on your strength.
Hold the dumbbell with your thumb and fingers curled in a firm grip, wrist and arms facing out.
Then lift both dumbbells strongly, bending your elbow toward your shoulders, and feel the pressure in your triceps and the back of your arms.
Then return to the starting position.
Do 3 sets of 10 reps.

6. Dumbbell Row (incline)

3-week training plan against sagging arms

Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from your hips.
Keep your spine neutral and do not round your lower back. Hands should be straight below the shoulders.
Now bend your elbows back, raising your arms to the sides of your chest (shoulder blades should be close together).
Slowly lower the weights in a controlled motion and feel the tension in your triceps.
Repeat 15 times.

7. Dumbbell cut

3-week training plan against sagging arms

You will need a few dumbbells.
Stand with your feet hip-width apart, your weight on your left leg.
Start by holding the dumbbell with both hands near your left shoulder, then rotate to cut toward your right hip.
Then, let your feet and knees rotate with the rotation and bring the weight up toward your left shoulder and repeat for 20 reps.
Do 20 reps on each side.