8 simple exercises you can do at home to get rid of “bye-bye-butterfly-arm”


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Beauty certainly comes in all shapes and sizes. There is no “right” or “wrong” way to look, as long as you feel good on the inside. Scroll through this exclusive list of personal-trainer-approved exercises to see just how easy it is to fight arm flab without expensive treatments or surgeries.

1. Easy Push-UpsEasy-Push-Ups Our fitness expert Matt Perfetuo recommends these easy close-grip push-ups to fight arm flab.

  1. Get into a push-up position, with your knees on the floor and your hands directly under your shoulders.
  2. Keeping your elbows close to your sides, contract your abdomen and glutes, and lower your body.
  3. Return to the start position.
  4. Repeat 10 to 12 times.

2. Jumping JacksJumping-Jacks While you’ve probably heard of them before, Perfetuo says jumping jacks are a great exercise you can do right at home.

  1. Stand with your feet together and hands at your sides.
  2. Jump to a position with your legs spread wide and your hands touching overhead.
  3. Return to your original position with feet together and hands at your sides.
  4. Repeat 25 times.

3. Soup Can BendSoup-Can-Bend Using soup cans you have lying around your cabinets, Perfetuo says you can try this overhead extension exercise to help tighten up those arms.

  1. Stand with your legs together, knees soft, and arms straight up with the elbows next to the ears, holding a can of food in your hands.
  2. Bend your elbows to a 90º angle.
  3. Squeeze your triceps to straighten your arms back up again.
  4. Repeat 10 to 12 times.

4. Wine Bottle LiftsWine-Bottle-Lifts Wine bottles can also come in handy for this easy lift that Perfetuo refers to as the “Skull Crusher.”

  1. Lay on the floor or a bench with both arms extended overhead, holding a wine bottle in each hand.
  2. Bend your elbows so your forearms are parallel to the floor.
  3. Slowly straighten your arms up into the air.
  4. Lower them back down to the bent elbow position.
  5. Repeat 10 to 12 times.

5. Chair DipsChair-Dips Chair dips are another easy exercise that Perfetuo recommends trying at home.

  1. Sit up straight on a chair with your legs slightly extended and your feet on the floor.
  2. Place your hands on both sides of the chair, just outside your hips, with the palms down and fingertips pointing toward the floor.
  3. Without moving your legs, bring your glutes forward off the chair.
  4. If you are able, slowly lower yourself until your elbows form 90º angles.
  5. Push yourself back up to the starting position.
  6. Repeat 10 to 12 times.

6. Elevated Push-UpsElevated-Push-Ups Push-ups can be made a little bit easier by making them elevated, according to Perfetuo.

  1. Come to a plank position with your feet on the floor and your outstretched arms on a bed, sofa, or other piece of furniture.
  2. Bend your arms slowly until your elbows reach a 90º angle.
  3. Press back up to straighten.
  4. Repeat 10 to 12 times.

7. One-Arm PressOne-Arm-Press These one-arm presses are extremely easy to do right at home, according to Perfetuo.


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  1. Lie on your left side with knees stacked and slightly bent.
  2. Place your left hand on your right shoulder.
  3. Press your right palm into the floor
  4. Using your palm, lift your torso, extending your right arm until it’s straight.
  5. Lower yourself back to the floor.
  6. Repeat 10 to 12 times on each side of the body.

8. Triangle Push-UpsTriangle-Push-Ups This alternate way to do push-ups is one that Perfetuo suggests you work on arm fat.

  1. Get into a push-up position, with your knees on the floor and your hands forming a triangle directly under your chest.
  2. Make sure the tips of your left and right middle fingers come together to form the top of the triangle, while your thumbs point toward one another to create the base of the triangle.
  3. Keeping your core stable and your body in one straight line, lower yourself almost all the way to the ground.
  4. Return to the start position.
  5. Repeat 10 to 12 times.

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