Diet Plan

Overview
They say a woman’s work is never done. We use our arms for everything from cradling a newborn to carrying trash to the curb. With all that daily exercise, you might think that loose, jiggly underarm flab just can’t happen. Building and maintaining firm, well-defined arms, however, requires sticking to a balanced low-fat diet, aerobic activity and exercises that isolate your triceps muscles.

Chest Press
The chest press not only helps provide sleek, sculpted biceps and triceps but also tones your back and abdomen. Lie flat on an exercise mat. Hold a set of light dumbbells at your sides with your palms facing downward. Keep your feet on the mat and bend your knees to about a 60-degree angle. Bend your elbows and draw back your shoulders and arms until your upper arms lie perpendicular to your body. Place your wrists directly over your elbows and use your chest and arm muscles to press the dumbbells up toward the ceiling. Perform three sets of 12 repetitions.

Standing Triceps Toner
The standing triceps toner firms the backs of your upper arms, helping to reduce arm flab jiggle. Stand with your feet shoulder-width apart and contract your abs. Hold a dumbbell in your left hand, and raise it straight up toward the ceiling. Feel your triceps muscles tense as you use your right hand to support your left arm. Place the dumbbell behind your head, then raise the dumbbell toward the ceiling again. Complete 15 repetitions on each arm.

Rear Arm Dip
The rear arm dip works similarly to the standing triceps toner, helping to tone the backs of your arms by strengthening your triceps. Sit on the very edge of a stable chair, and curl your fingers around the front of the seat. Plant your feet firmly on the floor. Keep your hands placed on the seat, bend your elbows behind your body and slide yourself half way down the front of the chair. Hold for five seconds, then use your triceps to raise your buttocks back on the chair seat. Repeat 12 times. Once you have mastered the beginning level of the exercise, Minna Lessig, supermodel and author of “Tank Top Arms, Bikini Belly, Boys Shorts Bottom,” recommends you try the intermediate level version of the rear arm dip. Instead of planting both feet on the floor, start the exercise with your right foot on top of your left foot.

Dumbbell Triceps Pushdown
The American Council on Exercise suggests the beginner level dumbbell triceps kickback to isolate your triceps. Sitting on a stability ball while performing the movements uses even more muscles. Hold a dumbbell in your left hand and sit on your ball. Contract your abs, place your right hand on your right knee and bend your upper body forward about 45 degrees. Bring your left elbow up toward the ceiling and your hand in toward your ribs. Exhale, contract your triceps muscles and slowly straighten your left elbow behind your torso. Inhale and return to the start position. Repeat 12 times on both arms.

Related posts

• How to lose face fast