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Women do not work their upper body as much as men and are prone to getting flabby arms. Reduce arm jiggle and get firm, toned arms by targeting your triceps muscles. You don't need heavy weights or complex exercises. Using your body weight or light dumbbells at home or in a gym will firm up the back of your arms in a short period of time. Do not hold your breath; exhale during the effort and inhale during the release.
Kickbacks can be done using dumbbells, soup cans or water bottles. It is important to focus on correct form to prevent injury or loading on your spine. Kickbacks are one of the three top triceps exercises to quickly and efficiently tone and firm the back of your arms, according to a study by the University of Wisconsin LaCrosse Exercise and Health Program. Start in a standing position holding a dumbbell in your right hand. Move your left leg forward and bend your knee while keeping your right leg stiff. Place your left hand on your left thigh or knee and lean forward, shifting your upper body weight onto your left side. Contract your stomach muscles and keep your upper body stiff. Tuck your right elbow next to your body and keep your shoulder forward. Rotate your forearm backward, making sure to keep your shoulder down and forward. Bring the right forearm back to the front and perform 15 repetitions. Change the dumbbell to the left hand and repeat the exercise.
Dips use your body weight as resistance, are easy and can be done in the office or a hotel for a quick exercise break. Triceps dips are a back-to-basics exercise used in many boot camp-style workouts and military training exercises. Dips build upper body strength and efficiently tone and firm the triceps. For seated dips, sit on a bench or chair. Place both your hands onto the edge of the chair with your fingers gripping the edge. Extend your feet out in front of your body, keeping them together. Slide your buttocks off the chair and lower your hips toward the floor until your triceps are parallel with the floor. Exhale and push back up to the starting position and repeat. It is important to only push with your arms and not your legs. Repeat for three sets of 15 repetitions.
The triceps extension is a uni-joint exercise that isolates the triceps muscle. Focusing on one muscle group will achieve faster results for both toning and strength. Triceps extensions use any variety of weights including dumbbells, kettlebells, an E-Z curl bar, a weight machine or even soup cans. This allows more flexibility and variety in your workout routine. Stand or sit on a bench or chair and hold the dumbbell with both hands overhead using a heart-shaped grip on the underside of the top weight. Inhale and slowly lower the dumbbell behind your head by bending at the elbows. To avoid hitting your head, flex your wrists. Return and repeat for three sets of 15 repetitions.
The pushup is another exercise that uses your body weight as resistance. Triangle pushups do not require any equipment, which makes them a no-brainer for when you travel. Start in a standard pushup position with your feet together and your body straight in a plank position. Keep your abdominals, quadriceps and glutes tightened. Place your hands under your face with the thumbs and forefingers together to form a triangle. Slowly lower your body toward the floor, keeping your whole body straight. Continue till your chin touches the floor and then push up to the starting position. Repeat for three sets of 10 repetitions. If this exercise is too difficult, start with your knees bent and work up to performing the pushups with a straight body.