Get Rid of Jiggly Arms with These Simple Exercises
If you’re looking to tone your arms and get rid of that dreaded jiggly skin, you’re in luck! With a little bit of effort and the right exercises, you can achieve the strong, toned arms you’ve always wanted. Here are some simple exercises to try:
1. Bicep Curls
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Keeping your elbows close to your body, lift the dumbbells up to your shoulders while contracting your bicep muscles.
- Lower the dumbbells back down to your sides without fully extending your arms.
- Repeat for 3 sets of 10 reps.
Bicep curls are a great exercise for toning and strengthening your arms. By targeting your biceps, you’ll see a noticeable difference in the appearance of your arms.
2. Tricep Dips
- Sit on the edge of a sturdy chair and place your hands on the seat behind you with your fingers pointing toward your back.
- Slide your butt off of the seat and bend your elbows to lower your body toward the ground.
- Pause at the bottom and then press through your palms to lift your body back up to the starting position.
- Repeat for 3 sets of 10 reps.
Tricep dips are a great exercise for toning the back of your arms. They can also be done on a bench or even on the ground using a yoga block or step stool as support.
3. Push-Ups
- Get into a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Lower your body down toward the ground, keeping your elbows close to your sides.
- Push your body back up to the starting position while engaging your chest and tricep muscles.
- Repeat for 3 sets of 10 reps.
Push-ups are a classic exercise that work multiple muscles in your arms, chest, and back. They’re also a great way to build upper body strength.
4. Arm Circles
- Stand with your feet shoulder-width apart and stretch your arms out to the side at shoulder height.
- Circle your arms forward for 30 seconds and then backward for 30 seconds.
- Repeat for a total of 3 sets.
This simple exercise may seem easy, but it’s actually a great way to activate and tone the muscles in your arms.
5. Hammer Curls
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing in.
- Keeping your elbows close to your body, lift the dumbbells up toward your shoulders while contracting your bicep and forearm muscles.
- Lower the dumbbells back down to your sides without fully extending your arms.
- Repeat for 3 sets of 10 reps.
Hammer curls are similar to bicep curls, but they work different muscles in your arms and forearms. By adding this exercise to your routine, you can build strength and definition in your arms.
6. Plank Arm Raises
- Get into a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Lift your right arm off the ground and extend it out in front of you.
- Lower your arm back down to the ground and repeat with your left arm.
- Repeat for 3 sets of 10 reps (5 on each arm).
This exercise adds a bit of a challenge to the traditional plank, and it’s a great way to build strength in your core and upper body.
7. Dumbbell Rows
- Place your left knee and hand on a bench or stable chair and hold a dumbbell in your right hand.
- Keeping your elbow close to your body, lift the dumbbell up toward your chest while contracting your back muscles.
- Lower the dumbbell back down to the starting position and repeat for 3 sets of 10 reps on each arm.
Dumbbell rows are a great exercise for targeting the muscles in your upper back and improving your posture.
8. Diamond Push-Ups
- Get into a plank position with your hands close together and your thumbs and index fingers touching to form a diamond shape.
- Lower your body down toward the ground while keeping your elbows close to your sides.
- Push your body back up to the starting position while engaging your chest and tricep muscles.
- Repeat for 3 sets of 10 reps.
Diamond push-ups are a variation of traditional push-ups that target your triceps and inner chest muscles. They’re a bit more challenging than regular push-ups, but they’re worth it for toned and sculpted arms.
9. Reverse Flyes
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing toward your body.
- Keeping your back straight, lift the dumbbells up and out to the side until your arms are parallel to the ground.
- Lower the dumbbells back down to your sides and repeat for 3 sets of 10 reps.
Reverse flyes help to strengthen the muscles in your upper back and shoulders. They’re also a great exercise for improving your posture.
10. Overhead Tricep Extensions
- Stand with your feet shoulder-width apart and hold a dumbbell with both hands above your head.
- Lower the dumbbell behind your head until your elbows are at a 90-degree angle.
- Extend your arms back up to the starting position and repeat for 3 sets of 10 reps.
Overhead tricep extensions are a great exercise for targeting the muscles in the back of your arms (triceps). By adding this exercise to your routine, you’ll see a noticeable difference in the appearance of your arms.
11. Lateral Raises
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inward.
- Lift the dumbbells out to the side until your arms are parallel to the ground.
- Lower the dumbbells back down to your sides and repeat for 3 sets of 10 reps.
Lateral raises are a great exercise for targeting the muscles in your shoulders. By incorporating this exercise into your routine, you’ll achieve toned arms and improved posture.
12. Arm Pulses
- Stand with your feet shoulder-width apart and extend your arms out in front of you at shoulder height.
- Pulse your arms up and down about an inch for 30 seconds without letting your arms drop below shoulder height.
- Rest for 10 seconds and repeat for a total of 3 sets.
This exercise is deceptively challenging, but it’s a great way to tone the muscles in your arms.
13. Bench Dips
- Sit on the edge of a sturdy bench with your hands holding the edge behind you and your legs extended out in front of you.
- Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
- Push your body back up to the starting position and repeat for 3 sets of 10 reps.
Bench dips are a great exercise for toning the back of your arms and improving your upper body strength.
14. Cable Tricep Pushdowns
- Stand facing a cable machine with your feet shoulder-width apart and your hands holding the cable bar with an overhand grip.
- Push the bar down and away from your body, extending your arms fully.
- Slowly release the bar back up towards your chest and repeat for 3 sets of 10 reps.
Cable tricep pushdowns are a great exercise for toning the back of your arms and increasing your upper body strength. They’re also a low-impact exercise, making them a great option for those with joint pain.
15. Dumbbell Kickbacks
- Hold a dumbbell in each hand and hinge forward at the waist, keeping your back straight.
- Keeping your upper arms close to your sides, extend your forearms back until your arms are fully extended.
- Slowly release the dumbbells back to the starting position and repeat for 3 sets of 10 reps.
Dumbbell kickbacks are a great exercise for toning the back of your arms and increasing your upper body strength. They’re also great for improving your posture.
16. Hammer Curls with Resistance Bands
- Loop a resistance band around a secure object and hold one end of the band in each hand.
- With your palms facing inward, lift the bands up toward your shoulders while contracting your bicep and forearm muscles.
- Lower the bands back down to your sides without fully extending your arms.
- Repeat for 3 sets of 10 reps.
If you don’t have access to dumbbells, resistance bands make a great alternative. Hammer curls with resistance bands are a great exercise for building strength and definition in your arms.
17. Reverse Grip Push-Ups
- Get into a plank position with your hands shoulder-width apart and your palms facing up.
- Lower your body down toward the ground while keeping your elbows close to your sides.
- Push your body back up to the starting position while engaging your chest and tricep muscles.
- Repeat for 3 sets of 10 reps.
Reverse grip push-ups target your triceps and chest muscles, making them a great exercise for toning and strengthening your arms.
18. Resistance Band Pull-Aparts
- Stand with your feet shoulder-width apart and hold a resistance band in front of you with your palms facing down.
- Pull the band apart by expanding your chest and squeezing your shoulder blades together.
- Release the tension and repeat for 3 sets of 10 reps.
Resistance band pull-aparts are a great exercise for targeting the muscles in your shoulders and upper back. They can be done anywhere and with any level of resistance, making them a great option for beginners or those who prefer low-impact exercises.
19. Chair Pose Arm Raises
- Stand with your feet hip-width apart and sink down into a chair pose with your knees bent.
- Extend your arms up to the sky and hold for 30-60 seconds before releasing back down to the starting position.
- Repeat for a total of 3 sets.
Chair pose arm raises are a great yoga exercise for toning and strengthening your arms. They also help to improve your balance and posture.
20. Wall Push-Ups
- Stand facing a wall with your feet shoulder-width apart and your hands on the wall at shoulder height.
- Lower your body down toward the wall by bending your elbows, keeping them close to your sides.
- Push