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The Best Workout for Sexy Upper Arms


Jiggly arms, bat wings, flabby triceps and loose skin -- oh my! These four terms refer to the part of your upper arm that keeps blowing in the breeze when you wave hello. Endless repetitions at the gym and extreme diets aren't the solution to banish the bat wings. The key to firming up this region is to create definition between your deltoids and triceps.

Woman working out

Whether you have a big event coming up or you just want to look and feel sexy in those summery dresses and tops, this is the workout to tone your arms. This dynamic workout is specifically designed to replace the jiggle with firmness. What's more, it only takes 15 minutes.

Here are the arm exercises that will get you on your way — all you need is a set of 8-10 pound weights:

1. Side Plank Twist: 10 reps
2. Arm Raises: lateral raises (15 reps), front raises (15 reps), turnstiles (15 reps)
3. Supermans: No weights, 15 reps on each side
4. Bicep Curls: 30 reps
5. Tricep Extensions: Use one heavier weight, 15-30 reps

Repeat this series 2-3 times, or however many you can complete in 15 minutes.

Watch the video below to learn how to build lean, toned muscle and burn fat in your arms. Let's get you ready for that strapless dress -- in 15 minutes!

-- Amanda

Readers -- Do you have firm or not-so-firm upper arms? What's motivating you to get fit arms? What arm exercises work for you? How much strength training do you include in your workout? Share your tips and tricks in the comments below!

Amanda Russell is a top-rated fitness and lifestyle writer, professional keynote speaker, Olympic-trained athlete, model, spokeswoman, founder of and one of the industry's leading experts on fitness, wellness and change. Amanda hosts and executive produces the online fitness series: Fit Strong and Sexy. To watch Amanda's show, visit

Find more of Amanda on Facebook, Twitter, Pinterest and Google+.

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