How to Get Rid of Arm Jiggles

Flabby arms are a problem for men and women, especially in the summer months. Although we can camouflage our bellies and our thighs with loose tops, long skirts or pants, no one wants to wear suffocating long sleeves all summer long. Unlike our legs, our arms are always in motion, waving, lifting, typing and gesturing, drawing attention to jiggles. Fortunately, arms are the easiest problem area to sculpt and define. Read on to learn how to get rid of arm jiggles.

Instructions

Difficulty: Moderately Challenging

1. Combine aerobic exercise with weight training. Arm jiggles result from a combination of poor muscle tone hidden under a layer of subcutaneous fat. Aerobics target the fat, while weights tone the muscle.
2. Aim for 30 minutes of aerobic activity each day. A brisk walk is sufficient for beginners.
3. Use light weights, focusing on increased repetition rather than increased weight. Your goal is to tone, not bulk up. Repeat each exercise 15 to 20 times using 3 to 8 lb. weights, depending on your strength.
4. Tone your triceps using kick-backs. These exercises require you to raise your upper arm parallel to the floor with the lower arm hanging slack. Slowly raise the lower arm until it is even with the upper arm.
5. Firm your biceps with curls. The biceps are stronger than the triceps, so you must increase your weight 2 to 4 lbs. more than the weight you used for the triceps kick-backs. Slowly bring your fist toward your shoulder, and squeeze as if you were holding an object in the crook of your elbow.
6. Balance your look with shoulder exercises. The deltoid muscle forms the bulk of the shoulder. You must work this muscle hanging your arms slack at your sides, and then slowly raising your arms to shoulder level.
7. Take your arm exercises through the full range of motion. Flex and extend the arm through the full range of your movement to work each set of muscle fibers.

Tips & Warnings

• Ask your doctor before engaging in any exercise program.
• Some soreness is normal after exercising, but call your doctor if the pain interferes with your daily activities.