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 That Get Rid of Fat on the Upper Back Thigh

Reducing excess fat on the back of your upper thighs, also known as your hamstrings, requires a full-body approach. When your overall body fat reduces, so will the fat in your problem areas. In addition to doing 150 to 300 minutes of cardio per week, perform strength training on two days. Include multi-joint, functional exercises. These exercises mimic real-life movements and work your hamstrings and the surrounding muscles for optimal caloric burn and muscular balance.

Lunge Away the Fat

Stationary lunges or split squats really activate your hamstrings, especially when you do them using a platform that's about 8 inches high. During this exercise you step forward with one foot, placing it on the platform while your other foot remains on the floor. You then slowly bend your knees and lower your hips straight down until your knees are bent 90 degrees. Then really use your hamstrings to push yourself back to the starting position. Eight to 12 repetitions and two or three sets really gets those hamstrings burning.

Deceptively Easy-Looking Step-Ups

Step-ups mimic the motion you make when you climb stairs. According to the American Council on Exercise, this is one of the best exercises to activate the muscles in the back of your upper legs. During this exercise you step onto a 15-inch platform with one foot followed by your other foot. Then you step back down with the leading foot first, followed by the trailing foot. After eight to 12 repetitions, switch feet, this time starting the motion with your other foot. Try to finish two or three sets.

Roll That Ball

Stability ball hamstring curls effectively work the back of your upper legs. This exercise is done while lying face up on a mat with your arms extended sideways and your lower legs on top of a stability ball. You then raise your hips off the floor and roll the ball toward your buttocks. This really requires you to push your heels into the ball and to activate your hamstrings. When your knees point up at the ceiling, return to the starting point with a slow and controlled motion. Complete eight to 12 reps and two or three sets.

Dead Lifts with Perfect Form

Dead lifts are ideal if you have tight hamstrings, and as long as they're done with perfect form, they can correct muscle imbalances in your legs. During dead lifts you lower a barbell or dumbbells toward the floor by bending forward at your hips. It's essential to keep the weight close to your legs, your core engaged and your knees slightly bent. As you return to the upright starting stance, contract your buttocks and squeeze your shoulder blades together. Monitor your form in a mirror and complete eight to 12 repetitions and two or three sets.

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List of Exercises to Lose Belly & Thigh Fat

A multi-faceted approach is the most effective way to lose fat. Don’t focus on losing weight in your tummy and thighs -- spot training isn't an effective way to transform your body. A diet rich in whole grains, lean sources of protein, fruits, vegetables and healthy fats, will help you reach your goal weight. Doing two or three strength training sessions and about 150 minutes of moderately intense cardio each week will help burn fat and build muscle. Including compound exercises for your thighs and abs is an effective way to burn calories and tone muscles that will become more visible after overall weight loss occurs.

Roll Off the Inches

Step 1
Lie on your back and place your feet on top of a stability ball. Dig your heels into the ball, tighten your stomach muscles and lift your hips off the floor.

Step 2
Align your ankles, knees, lower back, hips and shoulders. Pull the ball toward the back of your legs without lowering your hips.

Step 3
Straighten your legs and complete 12 to 20 repetitions, stopping when your midsection and thighs fatigue. If 20 reps is easy, try lifting one foot off the ball and doing single-legged curls.

Squeeze Off the Fat

Step 1
Lie on your back. Bend your legs and position your feet under your knees. Place the medicine ball between your thighs and press your legs firmly against it.

Step 2
Tighten your stomach muscles, then lift your hips into a straight line with your knees and shoulders. Hold this position for 30 to 60 seconds, stopping when your core and thighs fatigue.

Step 3
Externally rotate your toes 45 degrees to vary how the bridge challenges your thighs.

Stand Up to Your Fat

Step 1
Sit on top of an inflatable balance trainer, bend your legs and rest your feet on the floor in front of you. Place your hands behind your head, straighten your back and tighten your abdominal muscles.

Step 2
Lean back 45 degrees, pause, then lift your torso to straight. Immediately press through your heels and stand up.

Step 3
Stick your hips out behind you and slowly lower them onto the ball to complete the first repetition. Complete 12 to 20 reps, stopping when your muscles fatigue.

Squat Low to Get Results that Show

Step 1
Hold a dumbbell in each hand, stand up straight and hang your arms by your sides. Position your feet hip-width apart, bend your knees slightly and relax your shoulders. Align your knees and ankles throughout the exercise to protect your knees.

Step 2
Stick your hips out behind you and slowly lower them toward the floor. Stop when the back of your legs are parallel to the floor, push through your heels and stand up.

Step 3
Pull your left shoulder back slightly. Lower your right hand toward your right knee, bending your torso as the weight descends.

Step 4
Lift the weight slowly, straighten your torso, then do the same with your left hand. Complete 12 to 20 repetitions, stopping when your obliques and lower body fatigue.

Warnings

Consult with your doctor before starting an exercise program.

Things You'll Need

• Stability ball
• Weighted ball
• Inflatable balance trainer
• Dumbbells

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Arm Fat Exercises for Girls

A comprehensive approach to weight loss is the most effective way for girls to drop pounds and build lean muscle. A healthy diet, regular cardio and doing two or three strength training sessions each week will burn calories. Arm exercises will help replace fat with muscle and the results will be visible after overall weight loss occurs. Talk to your doctor before starting an exercise program.

Back to Basics

Don’t overlook the benefits of a basic pushup. Pushups tone the triceps, shoulders and biceps while building core strength. Kneel on all fours, aligning your hips with your knees and your shoulders with your wrists. Widen your hands 2 inches, extend your legs behind you and lift onto your toes. Tighten your stomach muscles and lift your hips into alignment with your shoulders, back and knees. Don’t let your hips drop during the exercise. Lower your body toward the floor, bending and flaring your elbows as you go down. Stop before your chest contacts the floor, push your arms to straight and lift your body to the start position. Do pushups on your knees if this is too hard. Complete 12 to 15 repetitions, stopping when your muscles fatigue.

Lift 'Em Up

Bicep curls tone and develop muscle on the front of the arms. To do standard curls, hold a dumbbell in each hand and rest your arms by your sides. Turn your palms forward and tighten your stomach muscles. Press your upper arms against your sides, then lift the weights slowly toward your shoulders. Stop before your hands touch your shoulders, then lower the weights. Complete 12 to 15 reps, stopping when your biceps fatigue. To do hammer curls, turn your palms inward instead of forward.

Get Down

Fat on the back of the arms can make some girls self-conscious about their appearance. To work your triceps, try dips. Sit on the edge of a chair and place your hands on the chair, directly next to your hips. Wrap your fingers around the edge of the chair, straighten your back and tighten your abdominal muscles. Tuck your elbows by your sides and walk your feet forward 24 inches. Lift your hips off the chair. Lower your hips toward the floor, bending your elbows as you lower. Keep your elbows tucked as you descend. Stop when the back of your arms are parallel to the floor, push your arms to straight, lifting your hips in front of the chair. Complete 12 to 15 reps, stopping when your triceps fatigue.

Toss the Ball

Exercise provides an opportunity to get in shape with friends or family. Grab a weighted ball and a friend. Face one another and stand about 10 feet apart. Lift the ball in front of your chest and your elbows to your sides, parallel to the floor. Throw the ball to your friend without dropping your elbows. Pass the ball back and forth 12 to 15 times, stopping when your shoulders, arms and chest muscles fatigue. Stagger your stance, lift the ball overhead, bend your elbows and position the ball behind your head. In one motion, lift the ball over your head, straighten your arms and throw it to your partner. Continue passing until your shoulders, biceps and triceps fatigue, typically 12 to 15 times.

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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 to Lose Upper Body Fat for Women

Reducing upper body fat is best tackled with a combination of training styles. Incorporating several different types of workouts each week will help reduce the fat from your belly, arms and back, without putting undue stress on your body. Remember, however, that exercise isn't the only part of the puzzle: eat sensibly and drink plenty of water to speed up the rate of fat loss.

Sprint Like You Mean It

Sprinting is a highly effective way to lose body fat, particularly from around your belly. Sprinting burns a significant amount of energy in a relatively short period of time, and also improves lean muscle definition. This will help flatten your stomach and tone your arms. A popular form of sprinting is the Tabata sprint, in which you do 20 seconds of all-out work, followed by 10 seconds of rest, and repeat this eight times. Sprinting is very taxing on the body, so do this twice per week, with at least two days between sessions.

Interval Action

Interval training is another very effective method for reducing upper body fat. The International Journal of Obesity found that three interval sessions per week was enough to significantly reduce trunk fat in women. A prime example of interval training is the high-intensity bodyweight circuit, in which you work very hard for an entire circuit, then rest a couple of minutes, then repeat. Choose five to seven exercises and perform them in a non-stop circuit, resting for two to three minutes once you have completed a full round of the exercises. Exercises you might choose from include push-ups, pull-ups, tricep dips, crunches, Russian twists, hand walkouts, mountain climbers, burpees, star jumps, bear crawls, planks and lying leg raises.

Long Live The Resistance

Resistance training, or strength training, is another effective way to reduce your upper-body fat. There's no need to fear becoming "bulky" from lifting weights -- most women don't have the hormonal or skeletal profile for it. You will, however, see a significant reduction in body fat, and an improvement in lean muscle definition by doing two upper-body weight sessions per week. Choose five to seven exercises to rotate through, doing three sets total. Choose weights that will allow you to complete at least eight repetitions, but not more than 12, and take a minute or two of rest between each set to recover. Exercises to choose from include the bench bress, bent over row, overhead press, overhead tricep press, bicep curls, tricep kickbacks, lateral raises, forward raises, dumbbell flies and dumbbell shrugs. Including two lower body workouts per week will also speed up your rate of fat loss -- include exercises such as squats, deadlifts, lunges, leg press, calf raise and hyperextensions.

Walk It Out

Walking is an underrated but important type of exercise for losing weight. Fat is often stored in the abdominal area in response to stress. Walking, particularly in peaceful and beautiful environments (like parks, forests and beaches) is very effective for reducing stress hormones in the body, relaxing the mind and central nervous system, and improving your body's ability to filter out the toxins and hormones that are causing you to hold belly fat. Walking for 30 to 60 minutes, two to three times per week will help you reduce your upper body fat.

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Exercises to Tighten Inner Thighs & the Butt

Targeted resistance exercises can help you achieve a tighter, more defined physique. If it's your inner thighs and butt that you're most concerned with, you need the right exercises for the major muscle groups in these areas. The inner thighs or adductor muscles include the adductor brevis, adductor longus, and adductor magnus muscles, (see Reference 1) while three of four gluteal muscles -- gluteus maximus, gluteus medius and gluteus minimus -- make up the buttocks.

Squats are Superb

Squats are an essential compound exercise to include, working nearly all of the muscles in your lower body. Proper foot positioning is essential to hit the right areas; to target the glutes and adductor muscles, stand with a wide stance, toes pointed out on a wide angle. (see Reference 2) Squat down, putting most of your body weight on your heels, lowering yourself until your thighs are parallel to the floor. You should feel a light tension in your legs and butt. Push yourself back up off your heels to a standing position, then repeat. Hold dumbbells at your sides or position a barbell resting at the back of your shoulders to increase the resistance.

Lunge Your Way to Tightness

Lunges help strengthen the glutes and adductor muscles, and the side lunge variation is particularly effective at targeting the adductors. For the forward lunge, stand straight up with a narrow stance, dumbbells grasped at your sides. Lunge to straight ahead with your left leg, landing your left foot a couple of feet away from the other, left knee aligned with your left foot and not beyond your toes. Lower the knee of the right leg almost to the floor or ground. Push off the heel of your lead leg to return to your starting position. Repeat with your other leg for one rep. For side lunges, initiate the exercise by stepping to the side with your lead leg, knees not forward of your toes, and do not bend the trailing leg.

Step-Ups Do It All

Step-ups are an essential exercise to include in your routine, because they target nearly all of the muscles in your lower body, including the adductor magnus muscles and the gluteus maximus muscles. Stand in front of a step or platform, feet about shoulder-width apart, back straight and shoulders back. Hold a dumbbell in each hand, arms straight down at your sides. Step up with your right foot first, then your left, then step back down. Start with your trailing foot to return to your starting position. Repeat, then do with your opposite foot as the lead foot.

Lie to Tone the Adductors

An isolated exercise, the weighted lying hip adduction exercise directly targets the adductor muscles along your inner thighs. Lie on your side, resting on your lower forearm, your legs extended straight down with your knees bent slightly. Move your top foot behind your bottom foot, a barbell with weights loaded on one side positioned on your bottom foot so your foot rests on the top of the plates, holding onto the top end of the barbell with your hand. Raise your bottom leg off the floor slowly, as high as possible. Lower your leg back down and repeat, then switch sides.

Cardio for Fat Loss

It's important to include an adequate amount of cardio activity in your weekly workout plan. You can't spot reduce, but cardio exercise such as rowing, cycling, running, jumping rope, and swimming will burn fat from all over your body, revealing the muscle you worked so hard for underneath.Try to include at least three to four 30-minute sessions of moderate to intense cardio a week to keep your body fat percentage low, so your butt and thighs stay tight.

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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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Exercises to Get Rid of Big Thighs

Big thighs have the potential to lead to big problems when it comes to your self-esteem. You may avoid wearing shorts and swim suits or other clothing that exposes your legs, but avoidance is not the solution. To get rid of your big thighs, you need to do exercises that burn calories and build leg muscle. Promoting weight loss throughout your entire body, while sculpting your muscles, will give your legs a longer, leaner appearance.

Aerobic Training

Aerobic exercise elevates your heart rate and causes you to sweat. Not only does this improve your aerobic capacity, but it also burns significant calories. Perform any type of aerobic exercise that you enjoy, such as walking, running, stair-stepping, elliptical training, inline skating or kick boxing. All these exercises involve leg movement as well. Aim for at least 45 minutes of aerobic training, and do it three to four days a week.

Wall Squats

Wall squats require the use of a stability ball. Pinch the ball against the wall with your mid-back, step forward slightly and space your feet shoulder-width apart. Keeping your core tight and back straight, lower yourself down by bending your knees. Once your thighs are parallel to the floor, stand up, and then repeat 10 to 12 times. This exercise works your quads on the front of your thighs, your hamstrings on the back of your thighs and your "glutes," your butt muscles.

Plie Squats

Plie squats target your inner thighs and butt. Stand with your feet spread wide, your toes turned out 45 degrees and your arms extended in front of your body. Slowly lower yourself down by bending your knees. Once your thighs are parallel to the floor, rise back up, and then repeat 10 to 12 times. If you are not able to get your thighs parallel to the floor, just go as far as you can.

Alternating Lunges

Alternating lunges work your quads, hamstrings, butt and hips. Step forward with your right foot, lower yourself down by bending your knees and stop when your right thigh parallels the floor. Your right knee should be bent 90 degrees at this point, and your left knee should be an inch above the floor behind you. Slowly rise up, bring your foot back to the starting position and repeat with your left leg. Continue to go back and forth for 10 to 12 repetitions.

Leg Curls

Leg curls isolate your hamstrings, and you do them with a leg-curl machine. Lie face-down on the machine with the backs of your lower legs hooked under the padded lever arm and your hands grasping the handles near the bottom of the machine. Steadily lift the lever arm toward your body by bending your knees and contracting your hamstrings. Once your heels are close to your butt, slowly lower your legs. Repeat 10 to 12 times.

Jump Squat

Jump squats work your hamstrings, quads and butt simultaneously, and you do them in a succession of fast motions. Stand with your feet shoulder-width apart and your arms at your sides. Slowly lower yourself into a squat position and then jump as high in the air as possible. As you jump, reach your arms above your head. Upon landing, go right into a squat. Repeat 10 to 12 times.

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The Best Fat-Burning, Interval-Training Exercises

High intensity interval training, or HIIT, was developed by Dr. Izumi Tabata and researchers from the National Institute of Fitness and Sports in Tokyo. HIIT workouts can last as little as four minutes but are highly effective for increasing fitness and fat loss. If you are new to exercise, consult your doctor before starting this intense exercise routine.

Guidelines for Interval Training

The most effective fat burning exercises for interval training should engage the major muscles of your body. This ensures greater energy expenditure and elicits a greater post-exercise metabolic response, which increases your body's ability to burn fat. This expenditure of energy burns calories, which are stored in the body as fat. Approximately 3,500 calories equals 1 pound of fat. Because interval training is an intense form of fat burning exercise, it is essential you give your body adequate rest between workouts. Do not work out on consecutive days.

Running Workout

Warm up with a five minute jog. Next, do stretches focusing on your hamstrings, calves, quadriceps, hip flexors and lower back. Jog for 90 seconds then sprint for 30 seconds. Jog or rest for 90 seconds, followed by another 30 second sprint. Do this jog and sprint interval six times for a 12 minute interval training workout. A 185-pound individual burns 12 calories per minute jogging and burns 31 calories running. If you are a beginner, start with two or three intervals. Increase your intervals as you get fitter and stronger. Do this workout outdoors or on a treadmill.

Cycling Indoors or Out

Go bicycling outdoors, or use a stationary bike in a gym. Start with a gentle five minute warm up, followed by stretching exercises. Cycle at a steady speed for two minutes, then break into a sprint for one minute. If using a stationary bike, start with a low resistance for two minutes, then cycle at a high resistance for one minute. Do between three and 10 of these intervals depending on your level of fitness. Each minute of moderate cycling burns 10 calories and 16 calories at high speed.

Circuit Training

Set up a circuit of six exercises that target the major muscles of your body. Do 12 to 15 repetitions of squats, bench press and dead lifts, and 16 to 20 lunges -- along with as many pullups and pushups you can do. Rest for two minutes after completing the circuit and repeat circuit three to five times, depending on your level of fitness. A 185-pound individual burns 355 calories in a 30-minute circuit training workout. While running and cycling may burn more calories during the workout, circuit training builds up your muscles, which increases their ability to burn calories all the time, not just while working out.

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