Considering or discussing arm cellulite is hardly an enjoyable topic. However, it's a widespread problem that several of us confront as we age. Hence, today we'll be digging deep into this issue with the guidance of Kimberly Nuzie from Kimberly Nuzie Fitness. She possesses both BS and MS degrees in exercise science along with nutrition.
Cracking down on arm cellulite - or any body part riddled with cellulite - primarily involves committing to a sturdy workout regimen. This will not only curtail fat but also aid you immensely in your fitness journey. That said, merely sprinting around blocks isn't going to melt away those lumps! "Transformations occur when you modify your body's fat-storing approach via strength training," notes Nuzie, "This firms up the area making it seem smoother as fat is quite fluffy resulting in slackness and visible puffiness."
By adjusting resistance bands and weights while leveraging your own body weight repetitively thrice a week at least can greatly enhance arms' shape. You could certainly supplement these exercises with some cardio; however, redrawing one's body composition heavily relies on muscle-building, adds folks championing Kimberly's techniques.
For anyone geared ready for knowing more about effective strength exercises for battling arm-cellulite here's where things get interesting! Once done soaking all this information don't forget to check out another piece loaded with even more insights.
Pushups
Nuzie speaks highly of these, stating that pushups are an excellent full-body workout, targeting your chest, biceps and triceps. To adjust the difficulty to suit your level, perform them on your knees. However, Nuzie recommends aiming to do at least one regular pushup in each set as it boosts both strength endurance.
To properly execute a pushup: start by taking up a high-plank position where you're balanced with the balls of your feet while placing your hands beneath shoulders. Subsequently bend elbows slowly till they lower into a near-chest position hovering above the floor before pushing back up again into a tall plank stance. Aim for two or three rounds containing 10 repetitions per round.
Tricep Dips Exercise
Nuzie points out, "This ideal bodyweight workout can be performed anywhere. Ensure your arms, rather than your legs and hips, are driving the movement of lifting your body upward then lowering."
To perform this exercise correctly, choose a gym bench or another suitable object you have at hand. Sit down and place your hands adjacent to you leaning on the bench. Adjust your foot stance depending on the level of difficulty desired; either position them slightly away while keeping knees flexed or straighten them completely for an advanced intensity.
Start by bending at the elbows to lower down towards ground level in a "dip" motion before ascending back upwards using strength from your triceps muscles. Ensure each repetition involves fully engaging or 'squeezing' these muscles.
Endeavor to accomplish two to three cycles consisting of 10 repetitions each.
Arm Bends
"Locate an aptly heavy weight which challenges you towards the end of the exercise while enabling you to maintain good form," insists Nuzie.
Start your arm bends with your feet placed as wide as your hips, grasping one dumbbell in each hand. Your arms ought to lie beside you and palms facing ahead of yourselves. Engage your abdominals and push upwards the weights toward your shoulders maintaining a close grip on sides of the body frame. Methodically lower down back all dumbbells into initializing position prior to continue with consequent repetition. Do this for three distinct sets totaling twelve repetitions per set.
Ascending the Peaks
"Integrating both cardiovascular and muscular strength into your workout is the key benefit of this," points out Nuzie. "Your core, back, shoulders and arms will be intensely activated."
Initiate these ascensions by taking on a high plank posture with your palms positioned below your shoulders with extended legs behind you. Rapidly draw in your left knee to meet your torso before stretching it back out then proceed with the right knee. Repeat in an alternating pattern similar to spot running motions. Complete three rounds each lasting from 30 up to 45 seconds.
From Side to Front Lift
Nuzie instructs us, "Ensure that your core is engaged such that you don't resort to using the momentum of your upper body to execute this workout. First elevate your arms towards the side and without bringing them down again, transition into a front lift."
For preparation, assume an upright posture with your hands by each side gripping a dumbbell in each hand. Extend outwards both arms towards either side and instantly switch them into a forward elevation. Afterwards, lower back both arms. Be cautious not to hunch your shoulders upwards. Undertake two rounds of eight reps each.
Renegade Rows
To conclude our list of the most effective strength exercises for eliminating arm cellulite, we have renegade rows. Nuzie emphasizes that throughout this exercise, it's necessary to "Keep your core engaged and make sure your hips are pointed towards the ground at all times. This targets not only upper body strength but also those smaller stabilizer muscles."
Begin your renegade rows in a high plank position. Elevate on tiptoes and hold a dumbbell in each hand. Raise one dumbbell off from the floor and guide it up towards your chest whilst ensuring that elbow remains near to your side. Set down the weight slowly and perform again with alternate hand. Aim for two sets totaling 20 repetitions nullifying any gap between sets.
