Do you feel embarrassed that the fat of your arms follow your swings as you walk or it sways when you are waving goodbye? Then get ready to do these basic exercises to thin your arms. Gently move a little, and you can bid farewell to the butterfly arm.

Exercise 1: bending forward while your arms abduct
Follow me: Legs stand in shoulder width with knees slightly bent, upper trunk leans forward with your back straight while your arms slowly abduct to 90 degree or a little less than the angle.
Please do it 12 to 15 times each group, and 3 to 4 groups a day.
Attentions: Do not arch your back when you lean forward . Try your best to extend your elbows as you abduct your shoulders.

Exercise 2: shoulder lifting with dumbbells in hands
Standing naturally, pulling yourself, and upper and the lower arms forming an 90 degree angle, push your arms up to the top of your head with dumbbells in both hands.
Do it 12 to 15 times each group, 3 to 4 groups a day.
Attentions: Keep your elbows slightly bent when the dumbbells are pushed to the top of your head, and prevent them from locking themselves.ralph lauren women’s polo shirts

Exercise 3: Shoulder external rotation in position of lateral side-lying

Follow me: Side-lying, the upper and lower arms forming an 90 degree angle, and upper arms at the lateral side being close to your trunk, outward rotate your shoulders.
Do it 15 to 20 times each group, 3 to 4 groups a day.
Attentions: External rotate your arms with the elbow close to the body, and you can put a towel or book at the elbow.
Exercise 4: Lucky Catrsquo;s typical movement
Follow me: Standing naturally, pulling your trunk, shoulder abducting and the elbow flexing at 90 deg;, internal and external rotate your shoulders.
Do it15 to 20 times each group, 3 to 4 groups a day.
Attentions: Keep arms 90 deg; abduction and in the same plane with the body.

Exercise 5: shoulder circling
Follow me: Standing naturally, elbow flexing and hands touching the shoulders, both shoulders circle forward.
Do it 20 to 30 times each group, 3 to 4 groups a day.
Attentions: Try to make it slow. This can be done with arms straight.

Exercise 6: arm swing
Follow me: Standing naturally, pulling your trunk, swing your both arms forward and backward.
Do it 20 to 30 times each group, 3 to 4 groups a day.
Attentions: Slightly bend your elbows to avoid overloading of the joints. Keep constant velocity and force. Range of motion should not be too large, or muscle strain will be caused easily.0

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