Unfortunately for most women, those jiggly backs of the upper arms (or triceps) are a dead give-away for aging, weight gain or general lack of muscle tone. As a trainer, it's the next most common complaint I hear, second only to that dreaded belly fat. The good news is, there are some fairly easy exercises below that, done three or four times a week, can help to firm up these neglected little tattle tales. You can use vegetable or soup cans if you don't have dumbbells.
1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in.
2. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.
1. Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent.
2. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.
1. Stand with your knees bent and lean forward slightly, with a dumbbell in each hand.
2. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor.
3. Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm.
1. Stand with your feet together, arms at your sides.
2. Bend over, knees slightly bent, and place your hands or fingertips on the floor in front of you.
3. Walk your hands forward until you are in a pushup position and do one pushup.
4. Keeping your hands in place, walk your feet forward until they're as close to your hands as possible. That's one rep. Continue moving forward until you've done five or six pushups.
1. Lie facedown and extend your arms out at shoulder level with your palms facing the floor.
2. Pull your shoulder blades together and lift your arms, legs, and chest off the floor.
3. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That's one rep. Do 10 to 15.
1. Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor.
2. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot.
3. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That's one rep. Do five reps.