Ladies,  you know that “stuff” on the back of your arm that kinda waddles when you lift your arm to wave? THAT would be the area of your triceps. Now, you cannot “spot tone” that area and have the fat magically disappear (that is a job for nutrition AND exercise combined…), but strengthening the tricep muscles will help the waddle, waddle less.

These arm toners can be done almost anywhere! All you need is a bench, sturdy chair, stairs, ledge, etc. Be sure to warm up first, especially your shoulders as they will be used along with your triceps. You can do arm circles, small and large ones, windmills, heck even jumping jacks will help warm them up as it gets the arms moving.

Start by having your back facing the chair, step or bench. Beginners, start with your knees bent at a 90 degree angle. Intermediate exercisers, you can have your feet straight in front of you. Advanced trainees, add weights to your lap for more resistance. Slowly raise and lower yourself up and down making sure to keep your elbows close to your sides (no “winging the elbows out to the side as this will strain the front of your shoulder and rotator cuff). Do as many reps as possible, shooting for a total of 10-12 as you get stronger. Click here for an instructional video of how to properly do a tricep bench dip.

THIS WEEK’S CHALLENGE: Do three sets of 10-12 repetitions (or as many as you can), three times this week. As always, be sure to give yourself at least one day off in-between to let the muscles worked rest and recover.

*If you’d like more information on my on-line fitness plans, check out my Lean Bodies fitness plans!

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