3 Exercises Anyone Can Do to Tone those Jiggly Arms
Toned arms are important to a fit, healthy body. Not to mention, many of today’s fashions expose upper arms and shoulders. If you have jiggly skin going on, it can stand in the way of confidently showing off your new armless dress. Don’t despair; there are simple exercises that you can do to improve the tone and strength of your arms without adding too much bulk…and the good news is, they don’t take a lot of equipment or even a gym membership!
Here is a simple 10-minute routine you can add 3 times a week to start building and toning your upper arms, so you can show them off with confidence.
10-Minute Exercise Routine to Tone Flabby Arms:
1. The Push-Up:
Make sure your hands are directly under your shoulders and in-line with your chest. Tighten your core, keep your back straight, head aligned with your spine and balance legs on the tips of your toes. Slowly lower your body to the floor keeping your torso tight. As you execute the push-up, engage your triceps so you feel them working, pushing away from the floor as you move back up. Do two sets of 15 (you can also start with fewer push-ups in each set and work your way up).
- Modification 1: If you have trouble balancing your lower body on the tips of your toes, bend your knees and let them rest on the floor. Execute the rest of the push-up as stated.
- Modification 2: If you have arthritis or any hand, wrist or knee pain, you can do push-ups on a wall. Stand straight, feet slightly apart about three feet in front of and facing a wall. Place your hands shoulder width apart on the wall and lean into the wall bending at the elbow. Repeat in sets.
- Advanced: Do the triangle push-up. In the regular push-up position, place your hands under your chest (instead of under your shoulders) with the fingers of both hands forming a triangle. Execute the rest of the push-up as stated.
2. Arm Curls:
Stand tall and straight with shoulders slightly back and elbows at your sides. Hold a 10 to 15 lb. dumbbell in each hand. Keeping your back straight and shoulders back, bend your arms at elbows bringing the weights up to your upper arm. Do two sets of 20 (again you can do less and work your way up).
- Modification 1: Use a 3 to 5 lb. weight if you are just starting out, or haven’t lifted weights much. You can increase to a heavier weight over time. Execute the arm curls as stated above.
- Modification 2: Use a lesser weight and execute the curls sitting in a chair with your back straight and feet on the floor in front of you slightly apart.
Sit straight on a low bench or sturdy chair. Place your hands on the bench beside you palms down with fingers hanging over the edge. Extend your legs straight out in front of you with your feet together. Move your buttocks off the bench and keep your hands in place. Slowly lower your hips towards the floor until your upper arms are parallel with the floor. Push up using your hands (not your legs) so you engage your triceps and feel them working. Keep your hips close to the bench and legs straight. Do three sets of 20 (or less and build up to more).
- Modification 1: Instead of keeping your legs straight out in front of you. Bend them at the knee, keeping your knees and feet together and straight. Follow the rest of the instructions above. Over time you can start to move your feet out more so that the bend of the knee is less. Keep working toward moving your feet out until your legs are straight.
- Modification 2: Sit on the floor (instead of a bench or chair) with your knees bent in front of you, feet together. Your hands on the floor behind you at shoulders width apart, and fingers facing toward your body. Keeping your hands, feet and legs stationary, lower your torso toward your hands using your arms to move up and down and bending at the elbow.
- Advanced: Advanced dips can be performed on the floor too. Feet together with hands behind you shoulders width apart, fingers facing toward your body. Raise your buttocks to a bridge position, so your torso is parallel to the floor. Using your arms (not your legs or buttocks) lower your buttocks to the floor until your upper arms are parallel with the floor bent at the elbow. You should feel your triceps working. For a more advanced exercise, repeat with one leg raised into the air, keeping knees together; do your set and repeat on the other side.
For more fitness how to's read our article: 3 Ways to Stay Flexible as You Age