Lockdown Challenge: Expert Shares 21-Day Plan To Lose Thigh & Arm Fat

Are flabby arms and thighs making you rethink wearing a cute sleeveless dress this summer? Well, ladies, we feel your pain. And to help you out, we spoke to Prince Sehrawat personal trainer at Jaguar Gym.

“There are some types of fat which are hard to get rid of because there isn’t much muscle. But a combination of bodyweight exercises and weight lifting can help you lose it,” Prince said.

He further stated that if a person wants to lose weight in these areas should be working out at least 5 days a week and follow a strict diet.

So, here is a 21-day plan which you can follow and keep yourself fit, even in the quarantine period.

Day 1

Before you start working out, make sure that you are wearing comfortable clothes and do warmup or basic exercises. Why so? Prince Sehrawat believes that warmup exercises prepare our heart, lung, and muscles for the more strenuous phase. Moreover, it also improves muscle elasticity and allows for efficient cooling, which means less chances of getting injuries.

Arm Circles

This is an easy exercise and is done as a warm-up before any strenuous exercise. It targets your triceps, biceps, back, and shoulders. Doing this exercise daily will prepare your body for the workout sessions and reduces joint stiffness and chances of getting injuries.

Day 2

On the second day, you would perform deadlifts which will not only tone your legs, but will also sculpt your arm muscles and lower back.

Deadlifts

Best For: legs, shoulders, biceps, lower back

You will need a barbell for this exercise, if you don’t have one then you can use an iron rod or any other heavy object as a substitute. Stand with your feet under the bar. Squat down, bending the knee, and grab the bar with a shoulder-width grip. Now, lift your chest up and straighten your lower back and hold if for a 2-3 seconds before putting it back on the ground.

Day 3

Perform squats on the third day. This exercise will help you tone your thighs, sculpt your butt derrière and flatten your belly.

Squats

Best For: Thighs, hips, lower abdomen

Keeping your feet shoulder-width apart, slowly bend your knees at a 90-degree angle. While doing this, keep your hands parallel to the ground and press your lower back & shoulder blades against the wall. Retain this position for a minute then take a 30-second break and repeat!

Day 4

On day 4, you will do side-to-side plies which will target your inner thigh fat.

Side-to-Side Plies

Best For: inner thighs

Bend your knees and hips as low as you can. While doing so, keep your back straight and knees pointing over your toes. Dip down into a pile position and hold it for 20-15 seconds before lifting your body up to the initial position. Do this exercise 15 times a day.

Day 5

This day you would do push-ups. It helps strengthen upper body muscles.

Push-Ups

Best For: triceps, deltoids

Keep your palms and toes on the ground. Ensure that your body is parallel with the ground. Now, lower yourself while bending your elbows and come back up, but make sure your chest does not touch the floor and remain parallel to it.

Day 6

Perform Jack Knives on the sixth day as it will strengthen the abdominal muscles, improves posture, and helps you get rid of thigh and belly fat.

Jack Knives

Best For: abs, lower back, thighs

Lie on the floor with legs extended and arms stretched above your head. Now, contract your abs and fold in two, bringing your arms and legs together to meet above your midriff. Your body will create a V like shape. Hold for a few seconds before returning to the start position. While doing this exercise, make sure your arms and legs do not touch the ground.

Day 7

So, you have completed one week of this plan, but that doesn't mean you can take a rest. On day 7, do jumping jacks to tone your thighs, back, and burn belly fat.

Jumping Jacks

Best For: thighs, core, arms, back

Stand straight with your feet join together and your hands at sides. Raise your arms above your head while jumping your feet out to the sides. Immediately reverse the movement to jump back to the initial position. Repeat this 15 times.

Day 8

Start your second week with burpees and exercises which we have mentioned above.

Burpees

Best For: glutes, quads, arms, buttocks

Stand with your feet shoulder-width apart and arms at your side. Your weight should be on your heels and shoulders relaxed. Now push your hips back, bend your knees, and lower your body into a squat position. Place your hands on the floor in front of you and sit on your heels. Jump and softly land on your heel in a plank position. Ensure that your body forms a straight line.

Day 9

Do plank exercises on day 9 and strengthen your core muscles, biceps, and shoulders.

Plank

Best For: chest, biceps, shoulders, core

Standard Plank

Place your palms and toes on the mat. Maintain a straight line from ankles through the top of your head and keep your gaze on the floor. Now, tighten your abs, quads, glutes, and hold this position for 20 seconds.

You can also try Side Plank or Single Leg Plank for quick results.

• Side Plank

This variation targets the side muscles of your core. Lie on your side with one leg stacked on top of the other, then lift your body up on your hand while keeping feet stacked. Hold this for a few seconds then relax.

• Single-Leg Plank

Position your body in a standard leg, then raise your one leg toward the ceiling as far as you can. Keep hips parallel to the floor, then switch your legs.

Day 10

On this day, you need to focus on your arms, back, thighs, shoulder, and hips.

Triceps Dips

Best For: triceps, shoulder, back, thighs

For this exercise, you need a chair or bench. Sit at the edge of the chair and place your arms at the edge of the seat. Make sure your hands are shoulder-width apart and legs stretched out in front of you. Now, bend your elbows and slowly lower your body off the seat (towards the ground). Hold this position for a few seconds before pushing your body up again. Do 3 sets of 15 reps.

Day 11

On day 11, you need to focus on strengthening your abdominal muscles, thighs, and sculpting your butt derrière.

High Knee Toe Taps

Best For: abs, lower back, thighs, hips

Stand facing a bench or box and hands by your sides. Now, jump and tap your right foot on the bench, then swap legs and tap your left foot, quickly alternating sides. Make sure your back remains straight the entire time.

Day 12

Today, devote all your time and attention to your legs. Side lunges will not only tone your leg muscles but will also sculpt them.

Side Lunges

Best For: legs

Stand with your feet shoulder-width apart. Take a big step out to your left. Bend your left knee and push your butt back, keeping your right leg straight. Keep your back straight, core tight and chest lifted the entire time. Repeat on the other side.

Day 13

We know your arms are getting into shape but that doesn't mean you stop can stop doing arm exercises. Perform bicep curls on day 13.

Bicep Curls

Best For: biceps, shoulders

For this exercise, you need a standard pair of weights. If you don’t have dumbbells, fret not, you can use a water bottle or brick as a substitute. Stand with your feet apart and hold weights in both hands. While holding the weight, make sure that your palms are facing you, with your fingers encircled around the weight. Lift both the weights by bending your elbows and bringing your arms closer to your shoulder. Hold for a few seconds then lower your arm and relax.

Day 14

Perform pistol squats on the last day of the second week.

Pistol Squats

Best For: legs, buttocks, quads, glutes

Stand with your feet joined together and arms extended in front of you. Lift your right leg and extend it forward. Now, squat down while lifting your right leg to hip height. Try to bend your knee to 90 degrees. It is a little difficult for some, so don’t be discouraged if you cannot do it at first.

Push through your left heel to straighten your leg and return to the initial position. Perform the same exercise with the other leg.

Day 15

Start your third week with tricep extensions. It is a great exercise to tone your arm and shoulder muscles.

Tricep Extensions

Best For: triceps

Stand with your feet hip-distance apart. Hold a dumbbell with both hands behind your head. Now, slowly straighten up your arms above your head then again lower them to starting position. Do 3 sets of 10-15 reps.

Day 16

Today's workout involves step-ups. It is a full-body strength exercise which helps you lose fat.

Step-Ups

Best For: whole body

You will need a bench for this exercise or can perform it in the staircase. Start with placing your left entire foot onto the bench or upper stair. Press through your left heel as you step onto the bench, bringing your right foot to meet the left foot on top of the bench or staircase. Return to the starting position by stepping down with the same foot you stepped up and then bring the other feet on the ground.

Day 17

You have just four days left before this plan is over! So, don't give up and start performing lateral arm raise.

Lateral Arm Raise

Best For: deltoids

Stand with feet slightly apart and dumbbell in each hand. Start with your right side, inhale and slowly raise your arm so that it is parallel to the ground. Keep your arm straight and palm facing the floor. While exhaling, bring your arm back down to your side. Repeat on the other side. Perform 10-15 reps on each side and 3 sets.

Day 18

Reverse Plank

Best For: legs, quads, glutes

Sit on the floor with your legs extended in front of you. Place your palms on the floor, behind your hips. Raise your hips towards the ceiling so your body forms a straight line from ankles to the chest. Hold the position for up to 30 seconds. If your hips began to sag or drop, return to the initial position. Perform three sets of 30-second holds.

Day 19

Believe it or not, today's workout involves the easiest exercise i.e calves raise.

Calves Raise

Best For: calves, thighs

Stand straight with your feet joined together and hands by your sides. Raise your heels until you are standing on your toes, hold for a few seconds then lower the heel back down. Make sure that your heels don’t touch the ground.

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Day 20

After doing some light exercises, it's time to perform one amazing workout that will give your legs a perfect shape.

Squat Jumps

Best For: legs, glutes, buttocks, core

Stand with your feet about shoulder-width apart. Squat down then jump up into the air as high as you can and straighten out your legs. Swing your arms down by your sides for momentum and keep your back straight. When you land back on the floor, go directly into a squat like position.

Day 21

Congratulations! You have finally made it to the end of this 21-day challenge. Today's workout involves donkey kick, which may sound funny but can really tone your lower body.

Donkey Kick

Best For: hips, thighs, glutes

Get on all fours, with your hands stacked directly under shoulders and knees under hips. Make sure your back is straight and keep your gaze on the floor. Keeping the 90-degree bend in your left knee, slowly lift your right leg up towards the ceiling. Repeat 15 times with each leg.

So, if you want to get rid of those flabby arms or thighs, start doing these exercises along with a low-carb or high protein diet. You can perform different exercises daily to prevent plateauing and see effective results.