Are you conscious of your wiggling arms whenever you wave goodbye to someone? If yes, here are the two major reasons why you get those flabby arms. First, it comes with age.Second cause is your body fat. As you get old, the skin becomes saggy as it loses its elasticity. This is noticeable in the upper parts of the hands. For the second reason, body fat, losing weight is the key to reduce body fat in the arm area.
To prevent your arms from getting jiggly, here are exercises you can do at home to make it toned.
- Tricep Dips.
Get a stable chair to perform this exercise. Put your hands shoulder-width apart on the chair, while your bum is in front of the chair. Your legs should be bent on the floor about hip-width and your back near the chair. Straighten out your arms but make sure to keep your elbows slightly bent. Slowly bend your elbows and lower your body towards the floor until yourr arms make a 90 degree angle. Press with your arms and push yourself back up to the starting position. Repeat this exercise 10-15 times.
On the floor, place your hands under your shoulder. Keep your elbows close to your side and then lower your body. Then, return to starting position. If you find it difficult, change your starting position so that your knees are bent and touch the floor. Repeat this routine 10-15 times.
- One arm pushup.
Lie on your left side while your knees are bent slightly. Place your left arm on your right shoulder. Press yur right palm into the floor until it is straight then lift your upper body. Repeat 10 times and switch sides.
- Tricep Kickbacks.
Hold your weights and get on the floor while your knees and toes touch the floor. Bend your upper body forward from the hips up and make your elbows bend at 90 degree angle. Extend both arms backwards while your palms face each other. Feel the tension in the triceps and return to the starting position. Perform three sets of 8-10 repetitions. Likewise, this exercise will require 1-2 kg weights.
- Tricep Extensions.
You can perform this routine by standing or lying on the floor. You will also need 1-2 kg weights.
Standing Routine: Stand with knees soft and not locked. Straighten your arms while your elbows are next to your ears. Bend your elbows at 90 degrees and squeeze your triceps to straighten your arms. Repeat this 15 times.
Lying on the floor: Lie on your back and raise your arms above your chest. Keep your elbows slightly bent and not locked. Bend your elbows at 90 degrees so the weights reach the floor. Your elbows should be on either side of your head. Lift back to starting position. Make this routine 15 times.
- Bent-over row.
Put your feet on shoulder-width apart. Bend your knees and bend your upper body forward from the hips up. Keep your spine neutral. Do not bend your lower back. Make sure that your hands are straight under your shoulders. Bend your elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other). Lower the weights slowly, in a controlled movement and feel the tension at your triceps. Repeat 15 times.
These specific exercises will help increase your lean muscle mass and putting a stop to flabby arms. However, you must also reduce your calorie intake without risking excessive muscle loss. Be sure to eat healthy, balanced diet. Get at least eight hours of sleep for body’s repair, recovery and muscle buildup. In addition, maintain your exercise program on a regular basis. Be consistent on performing these exercises. Moreover, it is recommended that you drink water to keep you feel fuller and more alert. Dehydration leads to sagging skin as well as increased risk of injuries, so fill in more water to your body.