Get Rid of the Arm Jiggle!

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If you're like most women, me included, then you probably struggle with that annoying back arm flab that seems so stubborn to leave your body! Luckily for men, this typically is not a problem area for them. But, there are ways to fight the tidal wave that takes over your arms when you try clapping! 

Cardio...always include cardio in your weekly routine, at least 3 days for 45 minutes. Then, if you're serious about getting rid of the flab and getting some sexy, toned arms, then grab the free weights, a mat, and a chair and let's get to work! Make it a point to train your upper body 3 times per week for best results. 

Forearm Plank

From a pushup position, shift your weight to your forearms and align your elbows on the ground under your shoulders.  Hold this for a minimum of 20 seconds (I hold for 2 minutes - you'll work your way up there!). Rest for 30 seconds and repeat 3 times. If you need a modification, go to your knees instead of your feet. 

Chair Dips

Sitting on the edge of a sturdy chair and your feet together, place your hands on either side of your thighs. Bend your elbows to a 90 degree angle and lower yourself towards the floor. Then raise yourself back up to your starting position. Complete 3 sets of 12 with 15 seconds of rest between each set. Be sure your feet remain flat on the floor. 

Overheard Triceps Extensions

In a standing position, keep your shoulders down, back straight, and your head, neck and spine aligned. Grab the dumbbells by the shaft and bring overhead. If you are new to lifting, I recommend 2-4 lb weights per hand. Lift the weights overhead, fully extending your arms, while your elbows remain by your ears. Bend your elbows to a 90-degree angle and lower the dumbbell behind your head, then, return to straight arms overhead. Complete 3 sets of 12 reps. 

                                        Weighted Upward Punch

Grab 1-3 lb weights for each hand and stand with your feet hip-width apart, knees slightly bent. Left weights to your face so that your palms are facing each other. Punch your right fist up high, but don't lock your elbow. As you bring your right arm back to the starting position, lift your left arm up high. Alternate for 60 seconds, increasing the speed at which you are punching upward. Rest for 30 seconds and repeat 2 more times.

Weighted Forward Punch

In a boxer stance, one foot slightly in front of the other, perform the above exercise. The only difference is, you will be punching forward instead of upward. 

Performing these arm exercise routines on a regular basis will make great improvement to the shape of your arms. Don't ever be intimidated by picking some weights, you will not become a bodybuilder. Instead, you will form sexy, sculpted and toned arms that won't slap you when you clap!