Fitness
Dried fruit

Food that you Must Cut Out from your Diet

Being fitness is one of most important things. In fact, since our life has taken a turn towards the unhealthy these days with added work pressure and food adulteration, there has been an increased focus on this sector. This is why, people join the gyms and pay a hefty amount to nutritionists so that they are able to maintain a certain level of fitness that goes well with their age and body type. You must know that your diet is the most important thing to ensure your health’s well-being. No matter how much you slog it out at the park or your gym, it is all waste if you end up consuming the wrong dishes. This is why, you must continue reading ahead to find names and details of food that you must cut out from your diet.

  1. White bread: The first item that features on our list of food that you must cut out from your diet is white bread. It is a very common dish that is found in almost every household in the world. This is because it is very cheap and a number of items can be prepared from it. This is like a boon to mankind. But, that is exactly where everyone is going wrong. It must be avoided at all costs. This is because it is made of flour and is high on Glycemic Index. It adversely affects the blood sugar level in our body.
  2. Dried fruit: Usually, when you have fresh fruits, you can be at peace and also enjoy it. This is because fresh fruits are high in fiber and contain a number of minerals and nutrients and vitamins that are very essential and helpful for the body. But, dried fruits are just as bad. This is because dried fruits have added sugar to maintain a certain kind of taste. In fact, it also has sulfur added to it. This is done so that the life span of the item is increased and it can be stored for a higher number of days.
  3. Pre-made salad: I am sure that the term ‘salad’ in this list has shocked you already. But, this is not referring to the general salads that we have. This is referring to veggies that are not fresh. Now, I am sure that all of you must have bene tempted to buy the pre-made salads that are available in supermarkets and departmental stores but, please ensure that you do not fall for the trap. They are highly unhealthy because they have added preservatives. Or else, it is not possible for the dish to even last more than 2 hours on the racks.
  4. Diet soda: This is one of the most common things to feature one each and every such article. This is because of a number of reasons but the most important one is the high sugar content which can be extremely dangerous for each and every one.
Fitness
Gym

Considerations to Make Before you Join a Gym

Almost every day you may be reading advertisements of the newspaper which tell you of surgeries and other techniques to quickly lose body fat and suddenly start looking prettier or even fitter. But, trust me when I say this, that is all bogus. The best way to look fitter, feel fitter and actually be fitter is to exercise. With all pour hectic schedule each day, it is not possible that we exercise daily at home. Thus, this is the reason why a lot of people opt to go to the gym. The gym is where you pay monthly or quarterly subscriptions so you feel that you cannot let your money go waste. This is what motivates you to hit the gym regularly. However, choosing a gym can be quite a confusing task because so many of them have just cropped up. Thus, read ahead to find out the considerations that you need to make before you join a gym.

  1. Close to your home: First of all, you must pick a gym that is close to your home. This means that it should not be more than 1 km away. The reason why this is the first consideration that you need to make before you choose a gym is because if it is too far, then it becomes a hassle to go there. If it is at a walking distance, you are easily motivated. But, if you need to spend on the conveyance to get to your gym, then that just means that extra bucks are flowing away from our bank account. And, let’s face it. Not all of us are that rich that we can afford this. Also, if it is closer, then it is less time consuming. Thus, even if you are tired after work, you can easily go to the gym. Or, if you wish to go in the morning, then you can easily be done with it, reach home and then get ready for office.
  2. A personal trainer must be available: You must choose a gym where you get a good personal trainer. Initially, when you are new to the gym, you will need someone who will be able to tell you about the exercise that you need to do in order to be able to reach your target weight and physique. Also, even if you feel that you can get hold of the exercises online, you must remember that you will need someone who will be able to tell you how to do it well so that it is most effective. Tutorials from the world wide web can be useful for increasing understanding but it is always needed that you have someone by your side to see you work out, identify your mistakes and then help you correct them.
  3. The fees: Lastly, your gym fees should not be too high. This is because you cannot spend all your salary on this. Thus, it should be reasonable where you are able to focus more on the exercise and less on the expenditure.
Fitness
Sports person

Should Golf be a Sport even if there is not much Physical Exercise?

First, let’s see that what exactly is usually understood by the masses when we talk of sports. According to people, sports means that you play a game where you need to need to run a lot and sweat it out. As per reviews, it is believed that only games such as badminton, tennis, cricket, basketball, polo and similar are considered under the wide banner of sports. But, that is a myth which needs to be broken and that is just what is going to happen in a while from now. Keep reading ahead.

There are several aims of sports:

  • Sports is known to increase one’s concentration in every field they engage in. This is so because in every sport, you need to aim for a target. This helps you to build on your focus. Similarly, you can divert your attention to other aspects of life as well.
  • Sports enhances team spirit. Usually, sports such as cricket and hockey need to you play with a team and for a team. That’s when you understand to put aside your differences and work with everyone to reach the target. Sports persons can include this I other walks of life too and strengthen relations.
  • Physical fitness is one of the biggest reasons why people engage in any sport these days. It is believed that sports allow you to exercise and make time for a fun activity away from your tiring schedule of work.
  • Lastly, sports is bound to help you to develop an attitude of an achiever. This means that you inculcate a sense of going out there and getting the reward and award. This is very important in general life because if you have the personality of someone who is defeated, then you will never be able to win anything. You need to strive hard for success in life.

Now, considering the sport that we need to focus on. Golf is generally called the sport of gentlemen. Essentially, there is a golf kit and a golf cart needed to play golf. You can practice in the putting area before actually stepping foot on the golf course. Now, though it may look easy and nothing much from a distance, you must know that golf is not as easy as it seems from the outside. The main task at hand is to get the ball into the hold that is dug in the ground. It takes a lot of concentration to achieve that. However, it is true that there is less of physical activity. The golf cart drives around the course while ball boys run to get the distant balls and carry the golf kit. But then, isn’t sport also about a focused mind and not just sweating it out? Thus, golf is definitely a sport and must be considered so. Those who wish to engage in physical activity, have other games to go for. Also note that Tiger Woods is not a world champion for nothing. Golf is surely hard-work!

Fitness
Workout

Household Items that can be used instead of Gym Machines

Gymming is the new trend. Earlier, people used to flock to yoga sessions and yoga classes. But even after realising the benefits of yoga, a lot of people have now taken up gymming has an inevitable part of their lives. But, does everyone has the time to go to a gym each day? Definitely not! Life is getting busier with each passing day and everyone has deadlines to meet. In such a chaotic and tiring scenario, hitting the gym religiously seems a little too difficult. And, then come those who are rich and make their gym at home. They totally spend a bomb getting all the equipment at home and having their cosy home gym. Let’s face it, we do not fall in that category either.

Thus, what is the best thing to do then? Well, the key to success in such a situation is to find things at home that can be used in place of the gym equipment. Yes, it is totally possible! All you need to do is open your eyes and look around. Remember the good old days when not everyone spent so much or even went to any gym in the first place. That was when being natural was the mantra most people followed and simply used easily available items at home instead of gym machines.

Read ahead now to find out items at home that can be used instead of gym machines.

  1. Milk jars: You may not have thought but mill jars and cartons can actually be helpful to you in the sense of weights. You can lift them and try to make those biceps and triceps look just like that of a Greek God or Goddess. In fact, do not worry if you get the milk in packets. You can try to balance them on your head and then do your squats. This will help you to maintain your posture because if you bend too much, the packet is bound to fall and burst open. You wouldn’t want that at any cost. Besides, who’ll do all the cleaning then!
  2. Stairs: You can use your stairs at home for steps ups. In fact, try to run up and down all the stairs for ten times straight without stopping and you’ll know what breath is. Also, you may use your stairs to practice push ups.
  3. Cutlery: Each time you hold a spoon or fork, you must be wondering how light they are. But have you ever thought that what will happen if you make a bunch of them all and tie them together? Well, try it and you’ll get a really heavy answer. You may use this in place of dumbbells. You are bound to see it work wonders for you.
  4. Fruit and vegetable bags: Last but not the least, you can use your fruit and vegetable bags as weights. In fact, you can attach them (when full) at the two ends of a stick and then try to life them on your shoulders. Trust me, you’ll know what pain is.
Fitness
Tummy tuck

5 Exercises to Keep Tummy Tucked in

Food is eternal love. To indulge in food is bliss. But too much indulgence or unsupervised indulgence has its own effects. The overall one is weight gain and to be specific weight gain of the tummy. It’s easy to get a paunch when you eat a lot, be it healthy or unhealthy (then it is worse). It is not good for the health to have too big a tummy. There are several ways to prevent or reduce the tummy. Some of the very effective ones have been briefed about here.

1. Commando Plank

This is a 60 second sustaining exercise which is split into half. The first 30 seconds, you must stay in a high plank position with the feet apart by the width of your hip and with a tightened core. Ensure that you are keeping a neutral spine without any bends. For the next half a minute, slide to a forearm plank position where your spine is flat, forearms are on the ground, core is tightened. The last 15 seconds, switch from high to forearm plank without changing anything else.

2. The very famous Crunches

Place your feet on the ground firmly with knees bent whilst lying down flat. You can either clasp your hands behind your head or use two fingers each on either side of your forehead to concentrate on your pressure points. Get up, raising your body (only upper) which will squeeze your abdominal muscles. Try holding for 5 seconds when you are in the raised position. A minimum of 30 crunches will be very effective. Crunches help with fitness of lower, oblique and upper abdominal muscles.

3. Upward Back Bend

A double bonus of tucking your tummy in and of strengthening your back, this exercise should be performed with a ten second sustenance at the position. Lying on your tummy, lift your chest from the ground slowly while taking in deep breaths at patterned rhythms of ‘breathe in’ and ‘breathe out’. The palms have to be placed on the ground, shoulder width apart. You should bend your upper body backwards as much as you can while tightening your navel and core. Make sure your head tilts back as you bend backwards.

4. Leg Lifts

This exercise also works on the calf muscles of the legs. You must lie down on your back and lift your legs one by one and then together in a slow manner. Make sure your upper body and lower back is placed on the floor firmly and is not lifted up too and also that the knees are straight and don’t bend while the legs are being lifted. While bringing them down, pause at different angles and hold for a few seconds. Hands have to be placed palm down with a tightened core.

5. Side Plank Dips

This exercise has to be done on both sides of the body each with a 60 second hold up period. Let’s say, you are lying on your right side, rest your right elbow on the ground and left leg lying parallel on your right leg. Tighten and squeeze your core, raise yourself upwards on the side, (thrusting the opposite side upwards helps) and raise your left arm stretched out upwards simultaneously. Go back to resting position and repeat while also remembering to switch sides.

Start the routine. Get fit, feel fit and look fit!

Fitness
Alpha king

Alpha King Review: A Top-Tier Testosterone Booster

A Widespread Problem

As men age, they sometimes start to feel sluggish, lose muscle mass, and experience a less enjoyable bedroom experience. Many men are embarrassed by these symptoms (especially that last one), so they never bring it up with their doctor or friends.

The truth is that these symptoms can be caused by reduced testosterone levels, which is a completely normal occurrence. The good news is that supplements exist that are capable of improving your testosterone levels, restoring the energy, lean muscle mass, and sex drive you enjoyed as a younger man!

Unfortunately, a lot of the products currently on the market just don’t work as well as they should. I remember seeing dozens of late-night commercials for “Products X, Y, and Z” that said they were life-changing, but for people I knew who had tried them, they just didn’t work. Therefore, the product you choose is very important. One of the best is Alpha King, a powerful testosterone booster from the makers of some of my favorite workout supplements!

Alpha King Is Here to Help

Alpha King is a testosterone booster from a Boston-based manufacturer called Force Factor. Force Factor is known for some intense workout supplements and N.O. boosters so I knew that I could trust their products. Alpha King is formulated specifically to address common issues like reduced muscle mass, a low sex drive, and general performance issues. Solving these problems can help men feel worlds younger.

The Force Factor site says it all. Alpha King was founded with two words in mind: power and confidence, and it really delivers on both of those. When you pair it with resistance exercises, the proprietary fenugreek extract in the supplement works to boost free testosterone, to help amp up lean muscle gains. Since I’ve never been interested in really bulking up, the word lean was appealing to me. I felt as though my body looked more toned and trim which made looking in the mirror a lot more exciting.

Force Factor has a strong commitment to using ingredients that have been clinically shown to be safe and effective, allowing their customers to trust everything that goes into their body which is a major concern nowadays. Their expertise has been reinforced by numerous awards, including GNC’s Rising Star award shortly after founding the company in 2009.

What’s in the Bottle?

The efficacy of any supplement is determined by what is in it. Alpha King’s star player is AlphaFen, an extract from the fenugreek plant that has been used to improve the male libido for centuries. A different extract has long been the standard others are judged by, but AlphaFen appears to be even better.

The reason why is that AlphaFen is more “bioavailable” than the leading extract. That’s a big word, but it’s actually a simple concept. Imagine that you are putting a piece of furniture together. The leading extract provides directions that will eventually help you assemble the furniture successfully, but half of the words are in French, the pictures are poorly labelled, and you need to fold it up like origami to see page five. The process isn’t as smooth as it should be.

With AlphaFen, those instructions are much easier to read so you see results far more quickly.

You know how lots of supplements have weird doses that say stuff like “take three times a day with a glass of water but only after meals” and it gets confusing and hard to follow? Well, only one Alpha King capsule is required per day to get all of its benefits which is a massive plus, especially if you’re like me and are already taking plenty of other daily vitamins and pills.

Every team needs its share of role players to complement its All-Stars, and Alpha King has plenty. Black Maca is included to promote stamina. A compound called DIM has historically been used to help prevent the conversion of testosterone into estrogen. The less of that estrogen you have, the more manly you’ll feel.

Finally, tribulusterrestris (that’s a mouthful!) is included to promote blood flow to your extremities. One such extremity is often used in the bedroom, where poor performance leads to humiliation while a stellar one ensures a satisfied partner. I’d say the benefits of Alpha King are pretty self-explanatory, right?

The Final Say

Overall, Alpha King is a powerful supplement formulated by a trusted company that should be taken by anybody struggling with low testosterone or general performance holdups. It gave me a massive confidence boost and I think it can do the same for anybody else in my position. It is available at GNC retail locations or online at ForceFactor.com. A one month supply costs $69.99, an excellent price point considering the premium ingredients in every dose.

Fitness
Push ups

Best Exercises for Triceps

Bigger arms do not only comprise of exercising biceps but an equal amount of workout is required for triceps. Building stronger arms needs rigorous workout with your triceps. Biceps contract when your arm is folded and the triceps gets relaxed, but generally triceps remains contracted when your arms are relaxing. Strengthening them not only gives a better outlook but also increases arm strength. Listing the best exercises for triceps that are easy to perform and are beneficial.

1. Bench Dips

Bench Dips targets Triceps and Shoulder muscles. To perform this exercise you need a bench or two chairs initially. The main motto of the exercise is to keep your body floating and perform the exercise.

Place the bench or a chair behind your back and another one in front of you. The distance between them should be the length of your legs. Place your legs on the top of the chair in front of you and hold a grip on the bench behind you.

Your legs should be extended and straight. Slowly lower down your body in the gap, until your elbows are bent and your forearms and upper arms are perpendiculars. Then lift yourself upwards back to the starting position. It is important that you don’t go beyond the perpendicular or 90 degrees.

Recommended performing 10-15 reps in 2 sets for beginners.

2. Diamond Push Ups

Diamond Push Ups is a variety of push up. It targets the Triceps, Deltoids and Pectoral Muscles.

To perform the exercise one must have the idea of the basic push up.

Start off with the general push-up position but place your hands closer than the shoulder length and form a diamond structure with your hands.

Maintaining this posture lower down your body keeping it straight. Your elbows should be parallel to the ground when you lower down. Keep your elbows to the side and slightly outward.

After getting down push yourself up all the way to the initial position with your arms fully extended. Be stable while pulling yourself and avoid any wrist rotation or shoulder movement.

For beginners start off with 10-12 reps in two sets.

3. Dead Stop Push Ups

This is a rare variety of push up and is highly efficient for Triceps, Pectoral muscles, and Deltoids.

To perform the exercise start off with the basic push up position, your legs should be together and hands slightly wider than your shoulders. Lower down your body all the way down until it drops down to the floor. Rest your body for 3-4 seconds with your hands not supporting your body.

Then lift your palms off the floor and give a pause and put them back on the floor.

After placing the arms down pull yourself up all the way to the initial position. Hold down the initial position for a few seconds and repeat.

That counts one rep. If you feel too comfortable lift your toes a little when you are in the dead drop position.

Repeat with 2 sets of 10-15 reps if you are a beginner.

4. Standing Dumbbell Triceps

This exercise is specially designed to develop the curves of triceps.

To perform the exercise start off with holding a dumbbell in both your hands. Keeping your shoulder apart, lift the dumbbell over your head with fully extending your hands. This is the initial position.

Hold the dumbbell and while keeping your upper arms close to your head. Slowly lower the dumbbell while bending your elbows. Try to perform the exercise until it reaches your biceps.

The major part and the vital exercise for the triceps lies when you pull up the dumbbell back to the initial position.

Keep your arms close to performing the workout perfectly.

Perform 10 reps with 2 sets if you are new to this exercise.

Fitness
Weight training

Best Exercises to Increase Stamina

The importance of physical fitness is increasing with each day. People are becoming more and more health conscious. Two main things to remain healthy are Metabolism and Stamina. Stamina is a common word heard in reference to athletes. They are said to have had a very high level of stamina for increased performance.

So what exactly is stamina? Stamina is defined as the ability to sustain prolonged physical or mental effort. More commonly it is related to physical effort. As children, the PE lectures in school were the ones where the coach stressed on increasing our stamina. And yes, by the time we graduated, we did have a decent stamina. But then life came in the way and all that was shifted to the black sea.

If you want to get back into the grind, here are some exercises that will help you increase your stamina.

  • Cardiovascular Exercises: Cardiovascular exercises not only warm you up but also help increase stamina. Begin slow and increase your speed and time on each equipment eventually. This will give your body time to adjust and slowly increase your stamina. On the Treadmill, alternate walking and jogging for a few minutes for the most effective results. It can be 1 minute each or as long as 10-15 minutes each.
  • Swimming: Swimming is said to be one of the most stamina increasing exercises. Water requires to exert more strength than usual. Swimming non-stop for 45 minutes will get your entire body going. Start by swimming as much as you can, take 60 second breaks and then eventually increase your lap time to 15 minutes.
  • Weight Training: It is an essential part of any fitness program. It helps in developing the strength and skeletal muscles. Weight training uses a specialized equipment that target specific muscles of the body. Combined with aerobic exercise, weight training can boost your strength, tone your muscle, help to lose weight and increase your stamina.
  • Circuit Training: Also referred to as Cross- training as it involves combining exercise of other disciplines such as weight training and trail running, or biking and swimming. this training takes advantage of the particular effectiveness of each training method, while at the same time it nullifies the shortcomings of that exercise by combining with other exercise. The main benefits of cross training is that it builds strength and flexibility, prevent injury by correcting muscular imbalance So it includes some of the exercises mentioned above. Thereby making it more effective to increase stamina.

For all those who do not like going to the gym or are too lazy to do or even go swimming, here are some exercises you can do at home and save a fortune:

  • Walking: It is a simple low impact exercise but the It is an ideal exercise for everyone irrespective of age, sex or stamina where everyone can easily take some time from their busy schedule to walk for some distance. It helps improve your overall balance, increase strength over a period of time, blood circulation and same time lift your mood. The faster, farther and more frequent you walk, the greater are the benefits.
  • Jogging/ Running: Take a step further from Walking. Once you feel you have maxed out you walking speed, shift to jogging and eventually to running. You can even alternate between the three for maximum results. Doing so will increase your stamina to a very large extent and also improve your mood. Look for beautiful trails around and explore you neighborhood while improving your stamina.
  • Exercise at home: To go a step further and really add to your workout routine, here are some particular stamina increasing exercises you can do. Keep it in the order you find comfortable but have 2 to 3 sets of the whole cycle.
  1. Superman
  2. Jumping Jack
  3. Traveling Push-ups
  4. Cycle crunch
  5. Sea Plank
  6. Turtle
  7. Kangaroo
  8. High knees with a twist
  9. Greek Shuffle
  10. Squats with a side kick
  11. Bicycle crunch.

In conclusion, just like Rome, Stamina cannot be built in a day. It requires persistence, motivation, the right technique and consistency. Once developed, this will not only help you in physical exercises but also affect your mental health. You will be able to work more and remain fresh even after long days. Go ahead and make your days what you always wanted them to be.

Fitness
Yoga poses

Yoga Asanas for a Healthier You

One of the many things people immediately relate to when thinking about India is Yoga. It is the ancient Indian form of exercise to achieve a specific state of body and mind of an individual. Unlike other forms of exercises, Yoga is low intensity and soothing. It is actually meant for EXCERCISING THE BODY NAND CALMING THE MIND AT THE SAME TIME.  As a result, people of all ages can practice yoga.

There are two sub types within Yoga; Pranayama (the various breathing and mid exercises) and Asanas (the body exercises). In this article we will tell you some of the basic and common Yoga Asana’s to do at home for a healthier you. The asanas are as follows:

1. Surya Namaskar:

Meaning sun salutations, this is a combination of 10 different Yoga poses that can be seen in the image below. It is done early in the morning in the direction of sun rise and preferably directly under the sun. All the 10 forms have been included to stretch every muscle of your body in the morning and increase blood circulation.

2. Setu Bandhasana:

Also known as the bridge pose. This is one of the best asanas to focus on glut, butt and thigh muscles. It helps stimulate lower spine and other lower body muscles. It stretches the core and also elongates your body to make you look taller. Extra perks include stimulated endocrine and nervous systems along with a surge of energy in the whole body.

3. Vajarasana:

One of the most basic exercise to do before beginning any other asana’s. With regular practice, this helps increase digestion and reduce constipation. It also help relieves lower back problems. It is also very helpful to reduce menstrual cramps and labour pains.

4. Padmasana:

Also known as the lotus pose. Some of it’s benefits are Opens up the hips, Stretches the ankles and knees, Calms the brain, Increases awareness and attentiveness, Keeps the spine straight, Helps develop good

posture, Eases menstrual discomfort and sciatica, Helps keeps joints and ligaments flexible, Stimulates the spine, pelvis, abdomen, and bladder and also Restores energy levels.

5. Adho mukh Svanasan:

Also known as the downward facing dog pose. Adho Mukha Svanasana leaves you feeling energized and rejuvenated. It calms the brain and helps relieve stress and mild depression. It lengthens the spine and strengthens the muscles of the chest thereby increasing lung capacity. This pose strengthens the arms, legs, shoulders and feet. Because of the weight bearing nature of the posture on the arms and legs, it helps strengthen the bones and prevent osteoporosis. It helps relieve the symptoms of menopause. Adho Mukha Svanasana relieves headache, insomnia, back pain and fatigue. This pose can be used as a therapeutic aid for high blood pressure, asthma, sciatica, flat feet and sinusitis.

6. Trikonasana (Triangle Pose):

One of the classic yoga asanas, Trikonasana helps to give you a strong sense of grounding and stability through activating and balancing the root chakra, Muladhara. It powers up the legs and core, and the subtle twist allows you to open and light up the heart space. Beautiful.

7. Ardha Matsyendrasana (Half Lord of the Fishes Pose):

Ardha Matsyendrasana is one of the classic yoga asanas for a good reason. Like all twisting postures, it promotes a healthy spine. It also helps stimulate the internal organs, promoting healthy digestion and encouraging detoxification. Another pose to do before breakfast.

There are hundreds of other asana’s in Yoga. But these are the best ones for a head start. Make the most of these and then go on to becoming the healthier version of you.

Fitness
Arm fat reduce exercise

Best Exercises to Reduce Arm Fat

In 2018, fashion and glamour is important. So if you are attending a party or any occasions, and thinking about wearing sleeveless dresses, you must have thought of wearing them twice. The reason is flappy arms. The excessive fat in the arms, stuck like a sloth often deludes you from the best appearance you want.

We all desire well – toned and sculpted arms, which you can get without any treatment, naturally through exercises. Simple and basic workouts, that too in your home will give your strong and muscular arms. Here are the best exercises to reduce arm fat.

1. Push Ups:

The most popular and a simple freehand exercise. Push-ups are literally the best exercise for your arms. They concentrate mostly on your biceps, tricep muscles, forearms, and shoulders.

The main advantage of a push up is what you don’t need any weight or support.

Steps:

  1. Lie down straight on your stomach.
  2. Now keeps your feet together, keep your hands wider than your shoulders, stretch your elbows and keep them straight.
  3. Now bend your elbows, and lower your body. Your entire force should be on your arms and shoulders.
  4. Push up your body with your arms and get back to the initial position.

10 reps are recommended for beginners with 3  sets. You can also get variations of push-ups by widening your arm length or keeping them close from the original position.

2. Triceps Dips:

The Ying to the Yang of push-ups, triceps dips are just the opposite to push-ups. They concentrate on your triceps and forearms more than your biceps. They also help you get strong shoulders. You will need a chair for this exercise.

Steps:

  1. Place the chair or a desk in a steady position.
  2. Keeping a distance of 3 feet, turn around and place your hands on the chair or desk.
  3. Your arms should be at shoulder width apart from each other.
  4. Move a few steps from the chair. Keep your upper body straight and bend your knees. Your leg should be static.
  5. Push down your body with your triceps and shoulders and pull them up.

15 reps with 3 sets are recommended for beginners.

3. Push Ups and Rotation:

This is one of the best exercises out there which reduces arm fat and also develops your core muscles. This exercise is great for chest, shoulders, arms, and core.

Steps:

  1. Start with a normal push up position.
  2. Complete a push-up, come up. Rotate your upper body.
  3. If you are rotating to the right, your left arm should be in the air and your body should be in support of the right arm. Repeat on the other side.

10 reps with 2 sets are recommended for beginners.

4. Arm Rotations:

Another classic and absolutely easy exercise good for your arms. It distributes the workout in the arms equally and acts on your arms.

Steps:

  1. Stand on the floor straight.
  2. Extend your arms to your side and keep them straight.
  3. Now rotate them clockwise and counter-clockwise.

15 reps for both clockwise and counter-clockwise directions for beginners.

5. Sideways Plank Walk:

Plank is like the initial position of a push-up. Now lateral walking in this position develops core muscles and your arms too. Helps in gaining better balance.

Steps:

  1. Take a plank position. Keep your feet together.
  2. Now move your right arm to the left, so it makes a crossing position. Simultaneously move your left leg to the left.
  3. Now move your left hand on the left and join your feet by moving your right leg to the left.
  4. Come back to the normal plank position.
  5. Similarly, repeat the steps on the right side.

10 reps with 2 sets are recommended for beginners.

6. Bird Dog:

As the name goes the exercise is actually much effective and easy to perform. Helps in toning your arms and legs. Also strengthens your back.

Steps:

  1. Get into position with your hands and knees together, with your knees placed below your hips and arms below your shoulder.
  2. Now raise your left hand and simultaneously your right leg, straight in one line with your body.
  3. Hold the position for 10 seconds. Get back to initial position and repeat on the other side.

15 reps on both sides are recommended for beginners.

These are some exercises to sculpt your arms and reduce arm fats. With daily routine and discipline, you can be confident with your sleeveless outfits and show off your hard work.