You workout regularly, you have a toned core, legs and lower arms, but somehow your upper arms still harbor that jiggle that claims you just aren’t in shape (you definitely are in shape – those arms are lying). Fat on the back of the arms is persistent, because the back triceps that are meant for pushing often aren’t exercised at all in daily life. So when constructing your workout routine, you should compensate for that lost natural exercise with lifts and stretches that focus particularly on the back triceps. After just a couple weeks implementing an arm exercise into your regimen, you’ll notice that unappealing flab turns into lean, toned muscles, along with stronger shoulders and increased flexibility.
Here are some moves to try for those trim and toned upper arms:
1. Crab Sit and Lift
- Start by sitting on a mat or the floor, with your legs bent and your feet resting on the floor at shoulder-width apart.
- Place your palms flat on the mat behind you, so that your arms draw back from your shoulders and your fingers are facing toward your back.
- Extend your arms so that you are lifted off the floor and raise your hips as high up as you can.
- Lower yourself back down, but make sure to keep your butt just above the floor.
- Straighten your arms (refrain from locking elbows) again, and repeat 10 times.
2. Single-armed Sideways Push
- Lie down on your right side, with your legs straight, but slightly crossed.
- Your right foot should be just behind your hip and your feet should be about a foot and a half apart from each other.
- Grasp your left side with your right hand, keeping your right elbow on the ground and then bend your left arm and place your left palm on the floor.
- With the sides of your feet remaining on the ground, push up with your left arm, extending it and lifting your body, before lowering your core back down onto the ground.
- Repeat 20 times on each side.
3. Arm Lift
- Stand with your feet facing forward and your legs as far apart as your hips.
- With your shoulders back and relaxed, grip the ends of a dumbbell in each hand and hold it in front of your thighs.
- Slowly lift the dumbbell up until you are holding it at shoulder height, before lowering it back down to a resting position.
- Practice three sets of 10 reps each and your flab will be fit in no time.
4. Triceps Pushup
- This twist on a staple stretch works your triceps and warms your core muscles.
- Start out in a crawling position, with both your hands and knees on the floor.
- Keep your elbows as close to your sides as you can and walk forward with your hands, until your torso forms a straight line and your butt is no longer sticking up.
- Using the strength in your arms, lower your body as low to the floor as you can, and then lift yourself back up.
- If you’ve done the pushup correctly, you should feel the burn in the back of your arms that means your flab will be gone in no time.
5. Exercise Ball Extensions
- Lie down with your back flat on an exercise ball and your feet resting at shoulder-width apart on the ground.
- With a dumbbell in each hand, extend your arms straight up so that your arms are perpendicular to your body.
- Next, bend your arms 90 degrees at the elbow, leaving your upper arms perpendicular to your body, but your forearms are now parallel to your core.
- Straighten your arms out back behind your head and then slowly bring them up straight above your head.
- Repeat 10 times and then take a short break before trying another set.
6. Chair Dip
- The chair dip is an ideal cooldown exercise as it works your triceps while also helping to slow your heightened heartrate, and can be performed in virtually any household.
- Find a hard chair or bench and sit with your butt on the edge of the seat.
- Grasp the seat on either side of you with your hands, tighten your abs and take a couple steps forward, so that your butt is now a few inches in front of the chair and you are being held up by your arms.
- With your shoulders back and relaxed, slowly bend your elbows and lower your core towards the ground until your upper arms are almost parallel to the floor.
- Push yourself back up slowly and complete two sets of 10 reps each.