Whether be it because of your age or your excessive body fat, jiggle wiggly arms can spoil your look and often can also lower your confidence to go out on social occasions wearing some beautiful sleeve-less dress. Skin sagging with age or deposition of excessive fat on your lower side of the upper arm i.e. the triceps area, are often found responsible for this unwanted features of your arm. Here we detail some exercises that if performed regularly can well help you shed those unnecessary pounds and give you a lovely sleek toned arm.
Two Arm Push-Ups
Push-ups are very useful way of toning up your arms, shoulder, chest and your upper body in general. These are especially useful for dealing with your wiggly arm fats. To do it, place both your hands under your shoulder with the palms on the ground; keeping the elbows as close to the body as possible and stretch your feet to keep your toes in line with your elbows. This is your starting position. Now lower your chest down to just touch the floor and then push your body up again in your starting position.
One Arm Push-ups
It is just the modification of the both hands push-up and is meant for putting even more strain on your individual arms. Just like the both hands push-up, assume the starting position with the exception that this time your entire upper body weight should be borne by your single hand by keeping the other inactive arm behind your back. Now proceed just like the push-up mentioned above by lowering your chest down and pulling your body up again. Switch your arms after each set to have uniform results on both arms.
This exercise is specifically targeted to get rid of those hanging fats on the underside of your upper arm. For this stand facing away from a chair and place both your arms on the platform of chair keeping them shoulder-width apart. Put your legs slight away from the chair such that your knees become slightly bent and your elbows kept as straight as possible. This is your starting position. Now, slowly lower your hips towards the ground by bending your elbows till they make a right angle with your upper arm and then after; push yourself back up gain to the starting position.
This can be done either by standing or by lying on the ground. In standing routine, stand with your knees kept soft and shoulder width apart. Now, take some light weight like a filled water bottle in your hand and straighten your arms up while keeping your elbows next to the ears (starting position). Then, slowly bend your elbows backward till they make a right angle and pull the weight back again to the starting position. On the Lying mode, lie on back and raise both your arms (with some light weight as mentioned for the standing mode) straight above your chest (starting position). Now, bend your elbows from either side of the head, for the weight to just reach the ground, till it makes right angle. Now pull your arms back to the starting position.
Stand by leaning slightly forward with your knees slightly bent and hips up and hold two light weights on each arm with elbows bent at 90 degrees and palms facing each other (starting position). Now, extend each arm backwards at a time to feel a strain in the triceps and then return to the starting position only to do the same for the other hand.
Just like above, stand with your feet shoulder-width apart and inclining your upper body forward with hips pushed up and keeping your spine straight. Now, hold a light to moderate weight in your hands which are also kept shoulder width apart. This is the starting position. Now, slowly lift the weight up towards your chest by bending your elbows back and lower the weights back slowly again to the starting position to feel the tension in your triceps.
Sideways Floor Push
To do this, lie on left side on a mat with your left leg bent a little at the back and your right leg stretched diagonally forward. Hold your waist with your left hand and place your right hand towards your left shoulder. This is your starting position. Now slowly push your body up and down gently. Switch sides and continue in a similar manner accordingly to complete the exercise.
In addition to practicing these above mentioned exercises regularly in 3 sets with 10-15 repetitions in each set, cutting down in high calorie intake is equally important. Maintaining a healthy balanced diet with plenty of water intake coupled with the habit of regular exercise, would help you reach your goal much quicker than you’ll ever anticipate.