Welcome back, fitness enthusiasts! Today’s workout focuses on toning and strengthening your arms to get rid of arm flaps, commonly known as “Bengal Wings.” This exercise routine is simple yet highly effective when done correctly. So, let’s get started!

Exercise 1: Crisscross Arm Lifts

Instructions:

Extend your arms with palms facing up.

Move them up and down in a crisscross motion.

Keep your arm muscles engaged throughout the movement.

You should feel the contraction in your upper arms.

⏳ Rest for 10 seconds

Exercise 2: Arm Squeeze Pushbacks

Instructions:

Face your palms toward each other.

Squeeze your arm muscles as you push back.

Avoid stretching too far; instead, focus on muscle contraction.

Bring your arms up to shoulder level while drawing a horizontal line with your elbows.

You can also crisscross your arms for added intensity.

⏳ Rest for 10 seconds

Exercise 3: Belly Dance Arm Movement

Instructions:

Raise your hands above your head, then bring them down in front of your chest.

Engage your arms throughout the movement.

Keep your shoulders relaxed and breathe steadily.

⏳ Rest for 10 seconds

Exercise 4: Vertical Arm Lifts

Instructions:

Press your lower arms together and move them up and down.

Avoid lifting your shoulders or letting your hands separate.

Keep your elbows close together for maximum effectiveness.

⏳ Rest for 10 seconds

Exercise 5: Lower Arm Control Lifts

Instructions:

Keep your upper arms still while moving your lower arms up and down.

Engage your arm muscles to maintain stability.

⏳ Rest for 10 seconds

Exercise 6: Overhead Arm Extensions

Instructions:

Bend your elbows and move your hands from the back to the front.

Keep your upper arms aligned with your ears.

Engage your muscles as if you’re throwing a ball forward.

⏳ Rest for 10 seconds

Exercise 7: Backward Arm Swings

Instructions:

Lean slightly forward for better balance.

Swing your arms backward while keeping them engaged.

Avoid pushing too far back.

⏳ Rest for 10 seconds

Exercise 8: Backward Claps

Instructions:

Swing your arms back and clap your hands behind you.

Maintain a slight forward lean for stability.

Keep your arms engaged throughout.

⏳ Rest for 10 seconds

Exercise 9: Small Arm Circles (Palms Up & Down)

Instructions:

Start with palms facing up and create small circles.

For added difficulty, tilt your pinky fingers upward.

Switch to palms facing down and repeat.

⏳ Rest for 10 seconds

Exercise 10: Elbow Squeeze

Instructions:

Place your hands on your shoulders and bring your elbows together.

Engage your chest and arm muscles.

Avoid raising your shoulders during the movement.

⏳ Rest for 10 seconds

Exercise 11: Front & Back Claps

Instructions:

Simply clap in front of your body and then behind.

Keep your arms engaged to maximize toning effects.

✅ Workout Complete! Time to Stretch After an intense arm workout, stretching is essential for muscle recovery and flexibility. Stretch your arms, shoulders, and neck to reduce soreness and prevent stiffness.

💪 Final Thoughts This workout effectively targets arm fat and tones your upper body. For the best results, repeat this routine twice. Stay consistent, and you’ll see noticeable improvements in no time!

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