When it comes to flabby or jiggly arms, there are two main causes, body fat and age. In short, flabby arms are a result of low skin elasticity. As we age, our skin loses its firmness, and becomes saggier as we get older. If this is the case, there is not much you can do about it, short of cosmetic surgery.
If you’re not part of the senior population, but still have flabby arms, body fat is definitely the culprit. Unfortunately, there is no way to spot reduce fat, so you can’t target your arms directly. What you can do, however, is lose body fat all around, which will eventually lead to fat loss in your arm region. There is no shortcuts here, and although it will take some work to see results, hard work will definitely pay off.
While you start eating better and exercising to lose weight, there is a bit more you can do to speed up the process. Since flabby arms are mainly jiggly around the triceps area, you can incorporate resistance training into your regimen to tone your muscles. The best part about working on your triceps, is that you can easily do it from the comfort of your own living room (assuming you have the right equipment).
To pull this off, all you need is a bench (or you can use a short stool, just be careful), and a pair of light (2.5 lb – 5 lb) dumbbells. There are three main exercises that you can do to bring out your triceps – triangle push ups, bench dips, and tricep kickbacks – we’ll go over them a bit later. One thing to keep in mind though, just working out your arms isn’t enough to ditch the flabby skin, you’ll still need to burn off that layer of fat.
With that out of the way, let’s take a look at the three exercises you can do at home. Before starting with pushups, you’ll need to figure out your physical level. If you’re new to working out, it’s unlikely that you’ll be able to do a diamond push up, so start with a regular push up and use your knees if you need to. As you start to get more comfortable with these, you can progress your way up to the diamond pushup, where your hands form a “diamond” on the floor, by touching your thumbs together.
Next, give tricep kickbacks a shot. This is an incredibly easy (and effective) exercise, that nearly anyone should be able to do. Grab a light dumbbell that you feel comfortable lifting, and get to work. To set up for this exercise, bend forward at your waist while holding a pair of dumbbells by your sides. Keep your spine neutral, and bend your elbows so that your arms are parallel to the floor. Now that you’re in position, you can begin the exercise by bending and extending at the elbow.
When you’re comfortable with tricep kickbacks and diamond pushups, you can start to incorporate dips into your routine. If you’ve never done one before, these can be challenging, but don’t be discouraged if you can’t get it on your first try. Grab your bench (or a sturdy chair), sit down and begin “walking” your feet forward, with your palms on the edge of the seat. Continue to do this until your bum hangs off the bench. At this point just bend your elbows, lowering your hips towards the floor. When your elbows form a 90º angle, push yourself back up.
You should do this whole routine at least three times a week, performing three sets of 8 – 12 reps of each exercise. This easy workout regimen along with a clean diet should help tone your tricep and shed some of that unwanted arm fat in no time.