Unless you'll be rocking a Batgirl costume come Halloween night, a set of bat wings, or that notorious underarm jiggle, does not need to be part of your costume! Nothing can change overnight, but if you're looking to tone and tighten up your arms, then this four-move triceps workout will help you reach those healthy goals.
- Position your hands shoulder-width apart on a secured bench or stable chair.
- Move your bum in front of the bench with your legs extended (as pictured); for more stability, keep legs bent and feet placed about hip-width apart on the floor.
- Straighten out your arms, and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
- Now slowly bend at your elbows, and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench.
- Once you reach the bottom of the movement, slowly press off with your hands, and push yourself back up to the starting position. This counts as one rep.
- Do two sets of 12 to 15 reps.
- Start in plank position with your legs straight or knees resting on the floor.
- If your knees aren't on the floor, then you can separate your feet so they're about shoulder-width apart to help you stay balanced throughout the exercise.
- Place your hands together directly under your sternum, with the tips of your index fingers touching and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
- As you inhale, bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one push-up. Do two sets of 12 push-ups.
Now grab some weights for the next two moves that get rid of bat wings.
I like working the back of my arms as much as the next gal, and while triceps dips are a classic exercise, they can get a little dull. In the Blockbuster Body fitness class at Equinox I learned a variation on this basic move, which is great for busybodies like me. Here's how to strengthen your triceps and work the rest of your body in the process.
- Basic Start with five basic triceps dips, with fingers pointed toward your bum, hands shoulder distance apart, and feet hip width apart.
- One leg Lift your left leg off the floor with toes pointed toward the ceiling. If your hamstrings are tight, just bring your left knee so it's even with your right. Do five dips with left leg up, then switch legs for five more dips.
- One arm Keeping both feet on the ground, do your next five dips with your left arm off the ground. Reach toward the ceiling or to the side, whichever position feels more natural to you. After five dip, switch arms lifting your right arm up for five more reps.
- One arm and one leg For your last 10 reps, lift opposite arm and leg as you come up from your dip, so as you straighten your elbow lift your right leg and left arm off the ground. Switch on your next rep. Use your abs to keep from swaying from side to side as you lift and lower your limbs. It helps to channel your inner Russian folk dancer to do this move.
We are excited to share one of our fave stories from Prevention here on FitSugar!Try these 3 yoga poses to tighten flabby arms — fast!
By Kristen Dollard
No more spaghetti-noodle arms! In these arm exercises, "you're moving and lifting your own body weight with grace,'' says Michael Lechonczak, cofounder of Intelligent Yoga in New York City. After a few weeks there'll be nothing left to jiggle.
A. Get in Downward-Facing Dog:
- Start on all fours with your wrists six to 12 inches in front of your shoulders. Separate your knees hip-width apart and curl your toes under.
- Pushing evenly into your palms, lift your knees off the floor. Lift your sit bones toward the ceiling and push the top of your thighs back so that your body looks like an inverted "V."
- Slowly start to straighten your knees—but don't lock them.
- Gently begin to move your chest back toward your thighs until your ears are even with your upper arms; don't let your head dangle.
- Keep your hips lifting and push strongly into your hands.
B. While in Downward-Facing Dog, create an air pocket under your palms by cupping your hands on the mat instead of placing them flat. Lift the palms so that only your fingertips touch the mat. You'll have to fire up the forearms by pressing the muscles from the elbow to the wrist into the mat to support your own body weight.
C. Hold for five to 10 breaths, then return your hands flat on the mat. When you're in class, use this variation in every Downward-Facing Dog after you are warmed up.
Learn two more exercises when you keep reading.
When I'm at the gym, I'm always looking for ways to work out lying down. Just kidding! I like to find new ways to target the back of my upper arms.
Tank top season is fast approaching, check out this triceps exercise that some folks refer to as the "skull crusher."
You'll need a set of three- to ten-pound dumbbells for this move.
- Grab a set of weights and lie on a bench or on the floor.
- Hold a dumbbell in each hand, and bring your hands by your ears so your elbows are pointing straight up at the ceiling.
- Inhale and straighten your arms by lifting your hands up.
- As you exhale, slowly lower the dumbbells back down towards your ears, but be sure to keep your elbows directly above your shoulders in order to target your triceps.
- Repeat this move for 12 to 15 reps.
Now, this may not be a compound exercise, but you can easily fit this exercise into an "in front of the TV' workout.