Exercises to Reduce Hands Fat


Hands can really put you down and destroy your photo! They’re hard to carry in a slim fit dress and going sleeveless is a big embarrassment. Both women and guys have the same problems with their hands. Women need toned and slim hands, whereas guys need significant muscular tissues. No person likes bad arms as they make your fingers appear larger than they virtually are.

Having fat hands and fingers is sometimes a cause of embarrassment and loss of self-confidence. Although fat hands may be a result of your genes, they may also be caused by weight gain and fluid retention. If you are bothered by not having the long fingers and slim hands.

1. Dumbbell Bent Over Reverse Flyes:


How To Do:

  • This exercise will tone your arms, shoulders and back.
  • With your feet about shoulder width apart, bend forward at the waist until your torso is almost parallel with the floor.
  • You can modify this exercise by not bending forward quite as far.
  • With a dumbbell in each hand, your arms should be straight and pointing towards the floor.
  • Slowly raise your arms (keeping them straight) away from each other and toward the ceiling.
  • Stop when your arms are even with your shoulders.
  • Slowly lower your arms and repeat.

2. Tricep Extensions:


How To Do:

  • Lie on your back and raise your arms over your chest whilst holding your hand weights.
  • Keep the elbows bent slightly and ensure they are not locked.
  • Next, bend the elbows at 90 degrees so that the weights reach the floor.
  • The elbows should be on either side of the head.
  • Then move back into the start position, and repeat 15 times.

3. Arm Circles:


How to Do:

  • One of the easiest and most effective exercises, arm circles may be performed almost anywhere and anytime.
  • This exercise helps in toning your biceps as well as the triceps.
  • Stand straight with your arms stretched out to the sides and feet slightly apart.
  • Now rotate your arms – forward and then backwards.
  • Make sure you keep them straight all the while without bending your wrists or elbows.
  • Rotate for around 20 times in the forward direction and 20 times backwards.
  • You may increase the count with time or hold weights to make the workout more intense.

4. Tricep Dips:


How to Do:

  • Hands must be positioned shoulder width apart on a secured chair or bench.
  • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
  • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
  • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
  • Once in this position slowly push off your hands back to the starting position. Do 10-15 reps.

5. Diamond Pushups:


How To Do:

  • Lay face down on the floor with your feet together and toes on the ground as though you are going to do a normal pushup.
  • However, instead of placing your hands under your shoulders, place them under the center of your chest with your thumbs and index fingers forming a diamond shape.
  • If you need a lower intensity version of this exercise, place your knees on the ground instead of your toes.
  • Push down on your hands to raise your body.
  • Keep your back and legs in a straight line throughout the process.
  • Don’t lock your elbows at the top of your arm extension.
  • Slowly lower yourself back down until you are an inch or two from the ground.
  • Repeat as many times as you like, taking rests in between when necessary.

6. Lateral Plank Walk:


How to Do:

  • Assume the plank position on the floor as if you were starting a push-up.
  • With your legs and feet together, move your leg and arm on one side slightly outward.
  • Follow the same movement with the other side, bringing your feet together and returning to the starting position.
  • Tense your abs in the direction of your pelvis and spine.
  • Reverse direction and take three steps the opposite way.

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