1. Clench both fists, hold them vertically at your sides with palms facing forward. Beginners may keep palms open. 2. Keep shoulders pulled down and back, engage core, and raise both arms forward to shoulder height with palms facing up and little fingers pressed tightly together. Squeeze chest, then lower arms. Repeat 25 times.
II. Rear Arm Stretch
1. Raise your right arm overhead and bend it backward toward your left shoulder blade. Use your left hand to press against the right elbow joint and touch the left shoulder blade. Hold for 5 seconds.
2. Repeat on the opposite side. Perform two sets daily, 15 repetitions per set.
This stretching exercise helps tighten loose arm skin, but proceed within your limits to avoid strain.
III. Cup-Brushing Arm Slimming Method
Raise arms as high as possible and mimic the motion of scrubbing a cup. Switch hands and continue for 10 minutes.
This simple action also firms the arms and lifts the breasts. When real cups need washing at home, use them for brushing—cleaning while slimming your arms!
Four: Slim the Back of the Arms
1. Grip a book tightly with your left hand and lift it upward. Clench your right fist.
2. Bend your left elbow backward, inhale deeply, and hold for 20 seconds.
3. Exhale while slowly raising your left arm to horizontal. Repeat this sequence 10 times for each arm.
Five: Arm-Slimming Circles
1. Extend both arms straight forward, standing with feet shoulder-width apart.
2. Draw outward circles with both hands 20 times.
3. Then draw inward circles 20 times.
Six: Left Hand Massages Right Hand
1. Massage from the lower arm (palm) upward toward the shoulder using small circular motions, repeating 5 times.
2. Use thumb, index, and middle fingers to pinch and release the arm muscles, focusing on areas with excess fat for extra pinching. Continue for 3 minutes.
Similarly, you can use the right hand to massage the left arm.
Repeat the same steps using the right hand to massage the left arm. Seven: Arm Toning Exercise 1. Kneel on the bed with both knees on the floor. Lean your body forward, supporting yourself with both hands. Lift your head and look straight ahead. 2. Push your body up with your palms while lifting your chest. Support your weight with your knees. Lift both ankles and cross them to maintain balance.
3. Bend both arms into a push-up position, curling your body while lifting your chest. Lower until your chin nearly touches the mattress, then return. Repeat ten times.
This routine is best performed five minutes before bedtime.
Eight: Arm Rotation Exercise
Note: This differs from the fifth exercise.
1. Sit upright with arms extended horizontally to the sides, palms facing down.
2. Keeping the torso still, use fingertips to guide arms in drawing circles clockwise and counterclockwise, 10 circles per direction.
3. Engage the entire arm muscles while relaxing the shoulders—avoid shrugging.
Nine: Pressing Hardened Areas
1. Use your four fingers (excluding thumbs) to press the armpit area with moderate pressure for 30 seconds on each side;
2. Press down along the arm toward the armpit from top to bottom for 30 seconds on each side;
3.Next, grasp your arm and gently stroke both arms, pressing for 30 seconds on each side;
4. Then, position your palms at a 90-degree angle and use the pads of your palms to tap your arms, performing this for 30 seconds on each side.