Ever since the dawn of time, women have loathed the jiggly arm. Ok, maybe not since the dawn of time, but it was definitely when all of us were exposed to at least 1 elementary school teacher and her jiggly arms that continued moving, long after she stopped erasing the chalkboard. We ladies are terrified of having “wings” and we will do most anything to slim and tone our arms. Now that you’re a mom, you probably already have at least 1 bicep that is pretty bulky (carrying that baby all the time is a workout!), so it’s time to get that tricep in shape- that’s what jiggles. The good news is the best exercises to shape up your arms are actually the most simple. Here’s a great list of amazing arm workouts, just for you!
1. Dips
Your triceps are the main muscle that needs to be toned to reduce your jiggling, so let’s start with exercises that focus on the back part of your arm first. Dips are super easy and can be done on a kitchen chair, edge of couch, park bench or at the gym on some step blocks or mats. Stand about three fit in front of the chair or object you’ll be using, and reach back with your palms facing backward. Grasp the object, one hand on each side of you and begin to lower your body. Bend your arms until your legs are parallel to the ground, hold for 2 seconds and then straighten to your starting position. You should do at least 2 sets of 10-12 repetitions.
2. Tricep Kickbacks
This is another great exercise to target your triceps and you should use some small weights to provide some resistance (even 2lb ones will do!). Stand with feet slightly apart and bend at the waist, keeping your back straight. Hold weights with arms close to the body at a 90 degree angle. Slowly extend arms behind you until they are in line with your upper body. Do 2 sets of 10-15 repetitions.
3. Bicep Curl
When toning your body, it’s very important to develop “opposite” muscle groups. Just like you need to workout your back when toning abs, you also need to exercise your biceps when working out your triceps. The bicep curl is a basic exercise that requires just a little weight to give you sufficient resistance. Stand with feet shoulder width apart, holding weights in each hand at your sides. Gently curl arms and bring weights to shoulders. Repeat for 2 sets, 10-15 repetitions each.
4. Bent Over Rows
This exercise is another great tricep workout. Position feet shoulder-width apart, and bend your knees, leaning forward. Hang your arms directly under shoulders with weights in hand. Bend your elbows back and left your weights towards the side of your chest, in a rowing motion. Return weights to original position. You can also perform this exercise by bringing the weights up to shoulder-height, with elbows out to the side of your body. Repeat for 2 sets, 10-15 repetitions each
5. Tricep Overhead Press
Stand with feet shoulder width apart (or perform in seated position), holding either a kettle bell or dumbbell with two hands, behind your head. Begin by lifting the weight, only hinging at your elbows above your head, and lowering again. Try and keep the rest of your body stable, focusing just on your triceps. Repeat for 2 sets, 10-15 repetitions each.
Happy Toning!
Karly Wood
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Karly Wood
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