Get rid of jiggly arms with 5 easy exercises.

Get rid of jiggly arms with 5 easy exercises.

Do your jiggly arms stop you from wearing all those sleeveless sexy tops and dresses, believe me you are not alone. Sculpted arms are always in season, so it’s time to say adios to the arm jiggle. The two major causes for jiggly arms are age and body fat.  Getting rid of jiggly arms is  two fold, one is diet and the other exercise.  Diet will help you lose weight to reduce body fat including arm fat.

In addition to appropriate nutrition that helps you lose body fat, you also need to tone your muscles by doing resistance exercises. Below are 5 easy exercises that can be done at home. The best part is that you don’t need any complicated gym equipment, only a set of dumbbells of 2-3 kg or heavier if you want. You’ll also need a stable chair, one that can hold your weight.

1. Triceps chair dips

Grab a stable chair that can hold your weight.

• Position your hands shoulder-width apart on a stable chair.
• Move your bum in front of the chair with your legs bent and feet placed about hip-width apart on the floor.
• Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
• Now slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the chair.
• Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position.
• Do 12 to 15 reps.

2. Triceps Extensions

Here’s how to do a dumbbell lying triceps extension:

• Grab a set of dumbbells and start by lying down on your back.
• With one dumbbell in each hand, raise your arms so they are directly above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows at 90 degrees.
• Lift arms back up to starting position.
• Do 20 reps

3. Tricep Kickbacks

Use the dumbbells and the chair for this move, which focuses on tiny controlled movements in your triceps.

• Hold a dumbbell in your right hand and place your left knee on a bench. Lean forward and place your left hand on the bench for support.
• Your right foot should be flat on the floor and right knee slightly bent.
• Keep your back straight.
• Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards. Pause when your forearm is almost parallel to the floor.
• Then, slowly return to the starting position.
• After the set, switch the dumbbell to the other hand and continue with another arm.
• You can do 8 to 12 repetitions for one set. Do 3 sets for each arm.

4. Push-Ups

Get on the floor with your hands under your shoulders. Keep your elbows close to your side and then lower your body. Then return to starting position. If you find it too hard, change your starting position so that your knees are bent and touch the floor. Repeat 10-15 times.

5. Bent-Over Row

The bent-over row puts the focus on those upper arm muscles as you want an even look in your arms. You want your arms to look even.

• Starting with feet shoulder-width apart, bend the knees and bend forward at the hips, so your back is almost parallel to the ground. Pull abs toward spine, but do not round low back. Stay neutral in your spine.
• Hold the dumbbells with palms facing in and elbows straight with hands underneath shoulders.
• Keeping your knees bent and back straight, bend elbows straight back and lift your hands toward the sides of your chest. Focus on maintaining a controlled motion while pulling shoulder blades toward one another.
• Slowly lower the dumbbells to the starting position in a controlled motion — this is when you’ll really be working on your triceps.
• Do 20 reps.

Wave goodbye to lunch lady-arms, below is a 10 minute workout to tone your arms: