Are you tired of dealing with those stubborn turkey wing arms? You're not alone. Many people struggle with reducing fat in this area and achieving toned, sculpted arms. While going to the gym is a great option, at-home workouts can be just as effective, allowing you to work on your arms conveniently from the comfort of your own home. In this article, we have curated a list of at-home workouts that will help you melt turkey wing arm fat and get those arms in shape.
Workout number one focuses on pushup variations. Pushups are a classic exercise that targets the entire upper body, including the arms. By incorporating different hand positions, you can engage different muscle groups and effectively target the area with turkey wing fat. Try standard pushups by lowering your body towards the ground and pushing back up, aim for three sets of 12 to 15 repetitions. For triceps pushups, place your hands close together under your chest, and focus on keeping your elbows close to your sides. Complete three sets of 10 to 12 repetitions. Wide grip pushups, where your hands are positioned wider than shoulder-width apart, are great for engaging the chest and outer arms. Aim for three sets of 12 to 15 repetitions.
Next up are arm circles, a simple yet effective exercise for toning the shoulders, biceps, and triceps. To perform forward arm circles, stand with your feet shoulder-width apart and extend your arms straight out to the sides. Make small, controlled circles in a clockwise direction for 30 seconds, then repeat for three sets. For reverse arm circles, follow the same steps but make circles in a counterclockwise direction. Complete three sets of 30 seconds. To add variation, try alternating arm circles, making circles with each arm for 30 seconds. Repeat for three sets.
Dumbbell bicep curls are a staple in arm workouts and can be done with minimal equipment. Standing dumbbell curls require a dumbbell in each hand. Start with your arms fully extended by your side, curl the weights towards your shoulders while keeping your elbows close to your body, then lower them back down. Aim for three sets of 12 to 15 repetitions. Seated dumbbell curls can be done using a chair. Sit with a dumbbell in each hand, arms fully extended, and perform the curling motion. Aim for three sets of 12 to 15 repetitions. Hammer curls are another variation where you hold the dumbbells with your palms facing your body. Complete three sets of 12 to 15 repetitions.
To specifically target the back of your arms, more commonly known as the triceps, tricep dips are a fantastic exercise. You can do these using a sturdy chair or bench. For bench tricep dips, sit on the edge with your hands gripping the front edge. Slide your bottom off the surface, keeping your feet flat on the floor. Lower your body by bending your elbows to a 90-degree angle, then push yourself back up. Aim for three sets of 10 to 12 repetitions. Floor tricep dips are done by sitting on the floor with your knees bent and feet flat. Place your hands behind you with fingers facing forward and lift your hips off the floor, lowering your body by bending your elbows, then push back up. Perform three sets of 10 to 12 repetitions. For an added challenge, try single-leg tricep dips, lifting one leg off the ground and switching after each set. Complete three sets of 10 to 12 repetitions per leg.
Finally, plank shoulder taps are a great exercise to engage your core and target the arms. Begin in a standard plank position with your wrists under your shoulders. Lift one hand off the ground and tap the opposite shoulder, then repeat on the other side, alternating for three sets of 20 taps (10 per side). If you want to focus on stability and muscle engagement, perform slow-motion plank shoulder taps, completing three sets of 15 taps. High plank shoulder taps involve performing the taps with your arms fully extended, aiming for three sets of 20 taps.
Incorporate these at-home workouts consistently into your routine, and you will be well on your way to achieving toned and sculpted arms. Remember to combine your workouts with a balanced diet for optimal results. Say goodbye to turkey wing arms and hello to stronger, more confident arms.
