If you have embarrassing jiggled arms and you don’t feel comfortable to wear sleeveless shirts, then you are not alone. These jiggle parts of your arms are called triceps. Your triceps are the large muscles at the back of your upper limb and are primarily responsible for straightening the arms.
There are 2 main causes of flabby arms, the first one is age and the second is body fat. As we become older, our skin becomes saggier as it loses its elasticity. The problem is that there is not much we can do about it. As for the second cause (body fat), we can lose weight to reduce body fat including arm fat.
The key is to stay motivated to exercise regularly and eat right. By targeting your arm muscles with the right exercises, you can shape and tone them. Try any of these moves below to shape your arms with weights or just body weight.
Triceps Dips
The triceps dip is excellent for strengthening the upper body and giving you a defined muscle tone of the triceps. It can be performed simply at home of a bench, chair or step. Hoist yourself up onto a bench, chair or step as long as it is stable and secure to take your body weight. Hands should be shoulder width apart fingers facing forward and elbows pointing backward with a slight bend in the elbows. Legs extended out in front of you with a slight bend in the knee. Slowly lower your body until your shoulder joints are below your elbows. Push back up until your elbows are nearly straight but do not lock them out.
Plank
You do not need any equipment to perform this exercise. Plank helps you to build strength in your core, upper and lower body so it’s a good full body work out. Start by getting into a press-up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time.
Push-Ups
The push up is a great muscle toning exercise for the arms, chest, triceps and the front of the shoulders, whether performed on the knees or toes this is a good strength building exercise that can be performed anywhere. Start on all fours with the hands on the floor slightly wider than but in line with the shoulders. The body should form a straight line from the shoulders to the ankles. Squeeze the abs as tight as possible and keep them engaged. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torso. Pause for a moment then push yourself back to the starting position.
Curls
The bicep curl is a particularly important exercise if you want to tone your arms. Working your biceps can help contribute to getting tighter and also helps train your shoulders and back muscles. Although the biceps curl is classified as an isolation exercise, it utilizes these other major muscles as stabilizers. Stand up and hold one dumbbell with each hand down the side of your body, palms facing each other. Raise one dumbbell until it reaches your shoulder’s height and while slowly lowering it back down after a short pause, start raising the other one. Try NOT to jerk your upper body in an effort to help you lift the weights.
Conclusion
Eating right and doing aerobic exercise can help burn the fat from your arms as well. Drink plenty of water each day. Don’t lift more weight than you can comfortably handle because it could lead to injury. Water not only helps your body function more efficiently, but it can also help you eat less. So it’s important to make sure you stay hydrated at all times. Track your exercise progress to maintain steady increases in exercise duration and intensity because of the more intensely you work out, the greater number of calories you’ll burn. Always remember to consult your doctor before making any decisions based on your diet or exercise.
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