6 Simple Exercises to Get Rid of Jiggly Arms

It happens to most of us, you raise up your arms and just look at them jiggle. Perhaps you clap your hands and the muscles of your arms are still jiggling long after you are done. There are several reasons that you may have jiggly arms.

If your jiggly arms are really starting to bother you and you are ready to do something about it, there are some simple exercises that you can do in order to get rid of that jiggle forever. For these exercises you will need a set of hand weights.

1. Tricep Kickbacks

To do this exercise you will need to hold a weight in each hand. Bend over until you are at a 45 degree angle. If needed, bend your knees. To start the exercise bend the arms and pull your elbows until they are level with your torso. Hold this position and then straighten your arms behind you. Make sure to squeeze your triceps on the way back. Bend your arms into the starting position and then repeat. Try to do between 10 to 15 reps.

2. Tricep Dips

For this exercise you will need a chair that is sturdy. Stand in front of the chair and place your arms shoulder width apart on the chair. Your legs will be bent towards the floor and your back close to the chair. Keeping your elbows slightly bent, straighten your arms. Then bend your elbows slowly and lower yourself. Hold the position and then return to the starting position. Repeat this push up and down set for 10 to 15 reps.

3. Pushups

Start out by kneeling on the ground and bring your hands down to the floor. Your hands should be about shoulder width apart. Kick your legs out behind you while pressing down on your hands. Flatten your back until it is parallel with the floor. Lower yourself to the floor until your elbows reach a 90 degree angle. Slowly push back up to the starting position. Your back should remain flat during the entire motion.

4. Row

Grab your weights and stand with your feet shoulder width apart and your knees slightly bent. Your arms should be at your sides. Slowly pull the weights up and then squeeze your shoulder blades together. Hold and then lower the weights. Repeat 10 to 15 times.

5. Tricep Extensions

Stand with your feet about shoulder width apart and your weights in your hands. Lift the weights above your head and then bend your elbows back behind your head. Lift to the starting position and repeat. Do 10 to 15 reps.

6. One arm pushups

Lie on your side with your knees and hips stacked. Place your bottom arm across your torso with your hand resting on the shoulder. Place the other hand on the floor in front of you. Squeeze your triceps and push up. Lower your body and repeat for 10 reps.

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Exercises for Getting Rid of Back Fat & Smaller Arms

It’s not uncommon to hear complaints about bra bulge, wing arms or excess fat around the belt line. Exercises that simultaneously challenge your back and arms will help tone your muscles. Including them in biweekly strength training sessions, doing 150 minutes of cardio each week and eating a diet rich in whole grains, lean sources of protein, fruits, healthy fats and vegetables will give you the best results.

Reach and Push

The bird-dog tones the arms, back, glutes and abs. Kneel on all fours, place your hands under your shoulders and your knees under your hips. Tighten your abdominal muscles and straighten your back. Pull your shoulder blades toward your hips, then simultaneously lift your right arm and left leg parallel to the floor. Do this without arching your back or rotating your hips or shoulders. Reach forward with your fingers and push away with your toes. Lower to the ground, then lift your left arm and right leg. Complete this pattern 12 to 15 times.

Row to Stronger Muscles

The bent-over dumbbell row challenges the arms and back. Hold a moderately heavy dumbbell in each hand, stand up straight and position your feet shoulder-width apart. Bend your knees slightly and lower your upper body 45 degrees. Keep your back straight as you do this. Hang your arms under your shoulders and turn your palms inward. Pull your shoulder blades down and together. Lift the weights next to your chest, lower and repeat 12 to 15 times.

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Exercises for a Flat Belly, and Thin Legs and Arms

Exercises that focus on the belly, arms and legs can improve the look of these areas by building muscle. Plan to perform strength training exercises a minimum of three days a week. Remember, spot reduction is a myth; you must lose fat over your entire body to reduce the size of any particular area. To lose weight, you must follow a low-calorie diet and make time for regular cardio exercise. Consult your doctor before making any diet and exercise changes.

Tone Legs With Squat Jumps

Squat jumps and side lunges can be done to tone the legs. When you perform squat jumps, you are working the muscles in the thighs, hips and buttocks. You don't need any equipment to perform this move. Stand with your legs shoulder-width apart and squat down as if you are sitting in a chair. Release from the squat by jumping into the air. Land on the mid-foot and repeat the exercise for12 reps.

Work Your Glutes and Legs with Side Lunges

Side lunges work the glutes, quads, hips and thighs and do not require any equipment. Stand with your arms at your sides and legs together. Move your right foot as far away from the left foot as possible. Bend at the hips and lunge towards the right foot. Return to starting position and repeat movement for other leg. Perform a total of 10 reps for each leg.

Pullovers for Your Arms

You can target the arms and abs with a medicine ball move called the pullover, performed on a balance ball. Lie on top of the balance ball with your knees bent and your shoulders centered on the ball. Your feet should be flat on the floor. Hold the medicine ball against your chest. Contract your abs as you push the medicine ball into the air above your body. Lower your arms behind your head and then return to the starting position. Perform a minimum of 15 reps.

Triangle Pushups

A study by the American Council on Exercise found that the triangle pushup produced the highest level of muscle activation in the triceps. Position your hands under your shoulders, with your thumbs and index fingers making an open triangle. Keeping your body straight, bend your elbows outward, at a 45-degree angle, until your chest touches the floor. Push yourself up using your arm muscles. Repeat 10 to 15 times.

Warm Up Your Belly

If you want to flatten your belly, work on toning the deeper abdominal muscles. Warm up with deep breathing techniques. Get down on all fours on an exercise mat to begin. Take a deep breath and exhale. As you exhale, draw your belly button towards your spine. Hold for 10 seconds before releasing the contraction. Aim for eight to 10 reps.

The Best Ab Exercise

According to a study commissioned by the American Council on Exercise, the best ab exercise that you can perform without extra equipment is the bicycle maneuver, also known as the supine bicycle crunch. Lie on your back, with your knees bent and your hands behind your head. Raise your legs, keeping your knees bent, until your thighs are perpendicular and your calves are parallel to the floor. Tighten your abs as you lift your shoulders and pull your left leg in, touching your right elbow to your left knee in a slow and controlled movement. Straighten your right leg to maintain your balance. Return to the starting position and repeat, bringing your left elbow to your right knee. Continue alternating legs for 10 to 20 repetitions.

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How to Lose Weight in the Thighs, Stomach, Hips & Arms by Exercising

Excess weight in the stomach varies from weight in the thighs, hips and arms. Due to its close proximity to the major organs, stomach fat -- which is called visceral -- raises your risk for high cholesterol, heart disease and Type 2 diabetes. Fat in the outlying areas is called subcutaneous, and it lies under the skin. The best way to melt all of these pounds away is through a solid exercise routine. By reducing your overall weight and toning your muscles, you will give your body a leaner, more fit appearance.

Step 1
Select a form of cardiovascular exercise that appeals to you. Running, stair climbing, swimming, rowing and cycling are all good forms to choose. Do interval training with your workouts to ensure you maximize your caloric expenditure. Start with a light warm-up for five minutes, then exercise at a high intensity for 20. Reduce your intensity to low for 40 seconds, then increase it again. Alternate back and forth for 30 minutes and finish with a light five-minute cool down.

Step 2
Target all of your focus areas with weight-training exercises. Include as many compound exercises in this plan as possible. These work more than one muscle at a time, which causes a high amount of recruitment. Adding muscle will not only improve your tone, but it will also boost your resting metabolic rate. Perform exercises like squats, lunges, close-grip bench presses, dips, twist curls and bicycle crunches. Aim for 10 to 12 reps and do four or five sets per exercise.

Step 3
Use proper technique with your exercises. Move the weights through a full range of motion and always be aware of your body positioning. The slightest wrong move can lead to an injury. For lunges, stand with your feet together and hold dumbbells at your sides with your palms facing in. Take a step forward with your right foot and lower yourself down by bending both knees 90 degrees. Don't let your front knee move past your toes or back knee touch the ground as you do this. Rise back up to the starting position, repeat with your left leg and continue to alternate back and forth. Keep your back straight and core tight throughout.

Step 4
Exercise often and on a regular schedule to see the best results. Perform three interval workouts and three weight-training workouts a week. Do them on alternating days of each other. Continue to exercise every week to ensure you shed the weight from your thighs, stomach, hips and arms.

Step 5
Join a recreational sport league to further promote weight loss. Flag football, dodge ball, tennis, basketball and ice hockey all involve a high amount of physical activity. This, in turn, will boost your caloric expenditure and contribute to more weight loss in all your target areas. Take other opportunities to fit more activity into your day as well, such as playing catch in the park, going for walks in the evening and parking at the far end of parking lots.

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