The joke about the flab on your arm continuing to wave after your arm stops may be true in some cases, but it definitely isn't funny if it happens to you. The triceps muscles on the back of your arms are the main culprits when it comes to flabby arms. Women seem to be especially susceptible to flabby arms as they get older. Reducing your amount of total body fat through aerobic exercise and diet change will help reduce the fat content of your arms, and targeted exercises will tone the muscles underneath and reduce that flabby look.
Dumbbell Kickback
The dumbbell kickback is a triceps isolation exercise utilizing a light dumbbell. Find a bench or chair and place your left hand and knee on the bench with the dumbbell in your right hand. Your right foot is on the floor beside the bench and your back is level like a table. Bend your right arm and keep it close to your side. Straighten your arm so the dumbbell is behind you and your triceps muscle is flexed. Bend your arm to the starting point and repeat.
Diamond Pushups
Pushups of any type can be difficult for many people, and diamond pushups even more so. The idea is to place your index fingers and thumbs together on the floor in a diamond shape and do pushups from ther position. The exercise stresses your triceps. If it is too difficult for you, place your knees on ther floor and if that is too difficult, try it from a standing position against a table or countertop.
Bench Dips
Dips are another tough exercise, but effective triceps toner. Sit down on the edge of a weight bench and place the heels of your hands on the bench beside your hips, with your fingers on the outside of the bench. Next, you can either place your feet up on another bench to make it more difficult, or out on the floor if having your feet up is too difficult. Hold your upper body up with straight arms and slowly lower yourself until your arms are about 90 degrees. Press yourself back up and repeat. You can place a weight plate or other weight in your lap if you need more challenge.
Biceps Curls
Even though your triceps are the cause of most flabby arm problems, it is still wise to keep your biceps toned, as well. Holding a barbell, dumbbells or resistance bands with your arms extended and palms facing away, curl the weight up so your hands are near your shoulders. Lower the weight on the same arc and then repeat. Squeeze your biceps at the top of the movement, and don't use too much swaying or body movement to help you complete each repetition.
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