Your upper arms are one of the first areas to reveal aging, weight gain and weight loss. When the weather is chilly, you can hide your upper arms with sleeves. As the warm weather arrives and you begin to dress lighter, you may be embarrassed by flabby arms. You can perform many exercises to firm your upper arms and make them attractive.
Modified push-ups are a beginner level exercise that can tighten the muscles and sagging skin on your upper arms. To begin, kneel on the floor on all fours. Your hands should be directly aligned with your shoulders. Lower your hips until a straight line is formed from your head to your buttocks. Slowly bend your arms and lower your head and chest to the floor. Engage the muscles in your arms and raise your body upward until your arms are fully extended. As you perform this exercise, it is essential to keep your head, back and hips in a straight line. Perform eight reps.
Backward Triceps Extender
You will work the muscles in the back of your upper arms in this exercise. To begin, hold a 5-lb. dumbbell in your right hand. Step forward on your left foot about 18 inches. Distribute your weight evenly on both feet and tighten your stomach muscles. Lean slightly forward and place your left hand on your left thigh. Bend your knees moderately. Shift your weight to the left side and bend your right elbow to a 45-degree angle. Keeping your shoulder stable and your elbow at your hip, contract your right triceps and straighten your arm. Hold this position for five seconds. Slowly return your arm to the bent position. Perform eight reps, then switch sides and repeat with your left arm.
The bench dip can tighten and build your upper arms. To begin, sit on the edge of a heavy bench or straight-backed chair with your feet together and arms extended by your sides. Move your feet forward approximately 18 inches and clench the rim of the seat with your hands. Slowly slide your buttocks off the seat and lower your body until your elbows are at a 90-degree angle. Hold this position for five seconds. Slowly straighten your arms until your buttocks return to the level of the chair seat. Perform this exercise eight times.
- working out 4 image by Paul Moore from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.