That jiggle hanging off your arm when you wave is a combination of excess fat and a weak muscle. No way exists to spot reduce, according to the American Council on Exercise, so to lose fat under your arm you will need to drop overall body fat by burning more calories than you eat daily. Dropping your calories by 500 per day can help you lose a pound a week, and adding 30 minutes of cardiovascular exercise to your daily routine will help speed up your fat loss. Add arm-specific toning exercises three to four days a week to strengthen the muscles for a tighter, less jiggly appearance.
Side Lean Push-Up
Step 1
Push up into a push up position, feet shoulder-width apart and hands directly under your shoulders. Keep your body in a straight line from heels to head, and point your fingers out to the sides.
Step 2
Bend your right elbow slightly so you are leaning to the right. Hold this lean for two to five seconds. Increase intensity by applying more bend in the elbow.
Step 3
Bring your torso back to center and then lean to your left. Repeat the entire sequence for one minute or until your arms feel fatigue.
Overhead Triceps Extension
Step 1
Sit on a bench or a stability ball holding a 5 lb. to 10 lb. dumbbell in both hands. Extend the dumbbell up over your head, keeping your arms next to your ears.
Step 2
Engage your core by pulling the bellybutton toward your back and lifting your torso as tall as you can. Squeeze your glutes and sit up tall on your hips; don't roll back on your butt.
Step 3
Inhale and lower the dumbbell toward the back of your neck by bending your elbows. Extend the dumbbell back up to straight arms; squeeze the back of the arms as tight as you can as you extend up. Repeat this movement 12 to 15 times.
Jog With Arm Engagement
Step 1
Jog at a regular pace in proper posture, shoulders only slightly in front of your hips as you move forward. Keep your head in neutral alignment and relax your shoulders away from your ears.
Step 2
Extend your natural arm swing to reach your right arm forward as far as you can and pull your left elbow back as far as you can. Mimic a cross-country skier as you do this arm movement. Keep this movement going for two to three minutes.
Step 3
Relax your arms down to your sides naturally. Inhale and begin alternating bicep curls for three to five minutes. Bend your right elbow and flex your bicep, bringing your right palm up toward your shoulder. Relax your right arm and repeat on your left. Keep the bicep curls going for one to two minutes.
Tips and Warnings
- Perform cardiovascular exercise, such as walking, jogging, dancing or swimming daily. Follow a healthy diet and avoid saturated fats.
- Consult your doctor before beginning any new exercise or diet regimen.
Things You'll Need
- 5 lb. to 8 lb. dumbbells
- Exer-tubing or Exer-band
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