Two of the most common areas women normally complain about are their tummy and thigh area. However, I am also often asked about how to get rid of jiggly arms. Two of the main reasons for jiggly arms are a lack of muscle tone and high body fat. To tone up and get your body fat levels down it is important that you implement a healthy lifestyle eating plenty of nutritious food. In my F.I.T. programs, I will teach you all about the importance of eating wholesome, nutrient-dense foods. In addition to implementing a healthy diet, it is important that you tone your muscles to get those shapely arms and shoulders. Below are my top 5 exercises to shape your arms.
1. Plank to push-up
This exercise will not only target your triceps and shoulders, but also your chest and back.
How to: Place yourself in a plank position with your elbows directly underneath your shoulders. Bring yourself to a push-up position by placing one hand at the time under each shoulder. Keep you tummy tight and your back straight throughout the exercise. Make sure you alternate arms.
2. Skull crushers
This exercise will target your triceps.
How to: Lie on a bench with both hands holding dumbbells above your chest. While keeping your upper arm straight, bend your elbows to bring the dumbbells down towards your head. Drive through your triceps to bring the dumbbells back up.
3. Strict biceps curls
This exercise will target your biceps, and by having your back against a wall you will ensure good form whilst avoiding using momentum to get the weights up.
How to: Stand against a wall whilst holding dumbbells in each hand. Start with the dumbbells at full extension, and then curl them upwards whilst keeping your elbows tight to your body.
4. Triceps dips
This is another great exercise that targets your triceps.
How to: Position yourself on a bench as pictured below. With your legs out in front of you lower your body down towards the ground. Push through your triceps to lift your body back up.
5. Barbell biceps curl
This is another of my favourite exercises to target your biceps.
How to: Stand with your feet shoulder-width apart and take up a barbell with both hands. With a straight back, curl the bar from a hanging position up to your chest then lower the bar under control. Make sure you keep your elbows close to your body.
You can find complete workouts in my F.I.T. programs.
What is your favourite arm exercise? Let me know in the comments below.