How to slim and tone tuckshop lady arms
There are certain trouble areas of the body that can be frustratingly difficult to slim and tone. For women, the area above our elbows and under our armpits gets a little jiggly as we age. Turns out there’s a reason for it. Personal trainer, nutritionist and Lean Body Coach, Nik Toth, explains that unlike other areas of your body like your core, “Most people are not doing incidental strenuous movements with their triceps throughout the day.”
While tuckshop lady arms might be fun for the kids to play with, chances are you’re not too fond of them, right? Luckily there are some super easy at-home exercises that target your arms – check out Nik’s tips and our examples below:
Overhead tricep extension
Why it helps: This exercise is great for your triceps, lats and core because it requires so much stability. Tip: Make sure you suck your stomach in for balance and tilt your hips forward slightly to avoid your back bending too much. This position will also help keep your core engaged and work that six-pack!
How to perform: Fill two identical sized bottles with water, or use two full cans of baked beans. Holding one bottle in each hand, raise your arms up behind your head so they’re completely straight. Now bend the arms to bring the bottles directly behind your head, so they’re touching the nape of your neck. Raise them up again and repeat 20 times.
Why it helps: This exercise isolates your triceps and it’s great because you can do it anywhere, whether you are at the gym, on a park bench or even on your couch at home. Tip: Make sure you do your tricep dips slowly to avoid using momentum. This is an easy exercise to cheat so try to make the most of it. If you want to maximise the results, place some weights (i.e. a 5-10kg plate) on your lap!
How to perform: Place your hands on the edge of a bench, partially supporting your body weight with your feet. Maintaining a vertical torso position, lower your body until your lower arms (the section from your wrist to your elbow) are parallel to the floor. Extend the elbows and return to your starting position. Repeat in three sets of eight.
Why it helps: The chest press is a great upper body movement that focuses on your pectorals (chest), however as a lot of muscles are required, this exercise also benefits your biceps, back to an extent, and core if you keep it engaged the entire time.
How to perform: Lie on your back, holding your homemade weights (i.e. filled water bottles or cans) in either hand. Keeping your arms perfectly straight and parallel, raise them up so they are parallel with your shoulders. Slowly lower them down and repeat 20 times.
Why it helps: A power push-up is a great move that predominately works your chest, but also benefits your triceps, biceps and core to push yourself off the ground and then catch yourself again. This is a really great compound movement when done correctly. Tip: If you are new to the exercise make sure you start on your knees until you get the correct form. Not only will it help you avoid injury, but you will also get more out of the exercise if you are doing it in a way you can complete it correctly.
How to perform: Get yourself into either a traditional push-up position (raised up on your toes), or an adjusted position (on bent knees), keeping your back flat. Then, keeping your arms shoulder-width apart, lower yourself down until you are a centimetre away from touching the ground, before pushing back up. Repeat three times in sets of eight.
What are your favourite arm-toning exercises?