Your sedentary lifestyle and irregular eating habits often come in your way of looking your best at all times. Your un-shapely arms might not allow you to don a sleeveless dress, while your double chin would tease you from those embarrassing photographs.
Well, let us tell you that you do not have to hit a gym to get rid of that ugly double chin and those flabby arms. Here are some exercises that you can do at home, which will help you to get toned arms and chin fast.
Tone your arms
First, we will tell you about five exercises that will help you to tone your arms. You do not need any exercising equipment for these and you can do them at the comfort of your home.
1. Normal push-up
When it comes to toning your arms, push-up is one of the best exercises. It helps to strengthen the muscles of your arms and upper body, along with your lower body. Lie down on your stomach. Keep your feet together and toes pointed. Lift your body up using your arms, and then come down again. Breathe in as you bend your body down and exhale when you move your body up.
2. Standing wall push-up
This is a variation of a classic push-up. Stand straight facing a wall, extend your hands out in front and place your palms on the wall. Now slowly bend your elbow and lean forward towards the wall. See that you do not bend your knees as you move towards the wall. Exhale as you bend forward, and then come back to the starting positon. To start with, do this exercise at least 15 times.
3. Chair dips
Sit on the edge of a chair or a bench. Stretch your legs out in front. Take your arms behind your back, and place your palms firmly on the chair. Slowly lift your body, putting your weight on your arms. Then, lower your body while bending the elbows at a 90-degree angle (as shown in the above image). Use your arm muscles and your heels to lift and lower your body.
4. Arm circles
This exercise helps to tone your triceps, biceps and shoulders. Stand straight with your legs apart, and stretch your arms out to your sides at a 90-degree angle. Start moving your arms in small and fast circles. First do a set of 20 rotations clockwise and then anti-clockwise. You can increase the number of rotations as you get comfortable. You can also try this exercise with light weights.
5. Bicep curls
Hold some weights in your hands. It can either be a dumbbell or a bottle filled with water. As you stand straight, keep your hands firmly stretched close your body. Then move your forearms upwards, with your hands coming to your chest. You can start by moving one hand at a time. Once you get comfortable, then use both hands simultaneously. Do at least 2 sets of 20 repetitions in a day.
Tone your chin
Your neck and chin rarely get enough attention in your exercise routine, which is why most people tend to pack on a double chin. So, here are a few effective exercises that will help you to tone your chin, along with your neck and face muscles.
1. Neck roll
Stand or sit erect. First look forward, then tilt your head to the left, then back, then move it to the right and bring it forward once again. Roll your head at least 10 times clockwise and then anti-clockwise. This exercise is great for your jaw, throat and neck muscles. Just remember to keep your spine erect.
2. Chin lift
Stand erect and tilt your head backwards. Tilt as much as possible. Pout your lips, as if you are kissing the ceiling. This will keep your neck muscles thoroughly stretched. Repeat it 8-10 times.
3. Chin slaps
This is another simple exercise to take care of your double chin. Use the back of your hand to gently and slowly slap underneath your chin. You can gradually build on some momentum, but keep your movement gentle. Do this exercise for a couple of minutes, at least two to three times in a day.
4. Platysma exercise
The platysma is the muscle that connects your jawline and your shoulder. A double chin occurs when this muscle becomes limp and starts losing mass. So, here is an exercise that will help you to tone this muscle. Sit erect, and open your mouth as wide as possible. Keep your lips pressed against your teeth. Still pressing your lips tightly against your teeth, move the lower jaw up and down at least 8-10 times.