6 Effective Exercises to Burn Fat and Get Rid of Arm Jiggles

Noticed that your stacking more and more sleeveless dresses and tank tops but you don’t wear them at all hence, they’re only stuck in your dresser? And why so? Probably because of lower self-esteem since it exposes your shoulders, a peek at your back, exposes your armpit vagina and don’t forget the arm flabs.

Great news to all the women who shares the same sentiment: There are exercises targeting those areas and at the same time targets other parts of your body as well. No more hiding those sexy arms behind T-shirts and blazers, here are the best exercises that will surely shape and replace your arm jiggles with toned sexy arms:

Rotating Triceps Kickback

Rotating Triceps KickbackPhoto source: Women’s Health Mag

This exercise enhances the back of your upper arm or more known as triceps. You will need two dumbbells for this exercise, one for each hand. Start by standing with your knees bent while you lean slightly forward. Bend your right elbow to the side and keep it parallel to the floor then, bring it to your back. Rotate your palm so it should be facing the ceiling then rotate it back then, return your arm in the bent position transitioning to your initial position afterwards. Repeat the process to your other arm. Do 12-15 reps of the exercise for each arm.

Chair Dips

Photo from Real Simple by Chris Shipman

Not only do chair dips develop your triceps but also your pectorals and major shoulder muscles. It is also one of the best exercise to lose weight and burn fat not just for your arms. To do this, grab a char that is at least 2 feet high above the ground. Make sure that you have ample space in front to be able to perform the exercise with ease and comfort. Begin by facing away from the stool and placing your hands on the seating of the chair with your arms shoulder width apart. Keep your upper body straight as you bend your elbows and move your body downwards. Then, raise it to your initial position then repeat. Do 3 sets of 20 reps and add it to your workout routine.

Bicep Curls

Bicep CurlsPhoto source: Women’s Health Mag

One of the most basic weight lifting exercises, bicep curls build arm strength which then you’ll see yourself looking good wearing short sleeves. You’ll be needing a set of dumbbells weighing between 5 to 15 pounds for each. Stand in shoulder width apart, hold both dumbbells in each hand and keep your palms facing forward. Then, bend your elbows and curl the dumbbells over your shoulders without moving your upper arms. Don’t forget to keep your posture straight so avoid slouching when performing the exercise. Do 3 sets of 15 reps to target further the areas.

T Push Ups

 T Push Ups

Photo source: Women’s Health Mag

Just when you thought push ups are hard enough, T push ups raise the difficulty level a bit high especially for those that aren’t really a fan of the exercise and its variations. T push ups aren’t only great for toning your arms, by performing the exercise you are also able to improve your chest, obliques, shoulders and triceps. To start, get into the normal push up position. Push your body weight downwards and as you lift your body back to the initial position, rotate the right side of your body on the rise and lift your right arm. Then, roll onto your left side. Hold your position for a second then roll back to your initial position. Repeat the steps to your left side. Do 2-3 sets of 5 reps for each side.


Photo source: The Fit Indian

This exercise isn’t only good for your arms and shoulders alone but also a great cardio workout. If you want to lose flabby arms fast, you need to include this exercise in your workout routine. Start the exercise by standing at least shoulder width apart. Stretch your arms to the side and bring them both in front with your right hand overlapping your left hand and it goes the same with your feet. Hence, resembling an open scissors. Then, back to your initial position. Repeat the exercise and do 2-3 sets of 12-15 reps.

Triceps extension

Rotating Triceps Kickback Photo source: Shape

 Triceps extension is also an amazing exercise that works your shoulders and back. Similarly with the previous workouts, you’ll be needing a dumbbell for this exercise. Stand straight and keep your posture aligned. Get your grip on one dumbbell with both hands overhead. Drop your shoulders down against your back. Remember to keep your core engaged. Having your elbows pointed forward, bend your elbows and let the weight lower down then extend your arms and bring back the weight overhead. Mind you again, don’t forget to keep your core and glutes engaged for the whole duration of the exercise. You can do 2-3 sets of 20 reps.

Men and women alike hate having saggy arms and primarily because it does not look good in any angle. Try watching online workout videos that you think can work for you. Apply these exercises to your workout routine and never feel embarrassed for having jiggly arms whenever you wave at someone. Buh-bye flab bat wings and hello to a more sculpted arms.

About Chie Suarez

When she’s not doing planks and jumping jacks, Chie Suarez writes for FitBiz. FitBiz Exercise Equipment is a company that offers brand name fitness equipment in Australia.