Womens Fitness Issues - the Wavy Upper Arm

Seems to be a problem area that sneaks up on us. Then it happens, one day we raise our arms to wave to someone and you can feel the back of your upper arm swaying around like a sheet hanging on the clothesline! OH NO!! Welcome to the club ladies, it's a sad reality that for many of us this has, or will happen. You now have two choices in dealing with it. You can wear long sleeves for the rest of your life or you can work the triceps and biceps to tone and improve texture with regular resistance training. If you opt for long sleeves, read no further.

Don't give up, it's not a lost cause you can have nice shapely arms again. This happens to us for three main reasons and you'll hear these three mentioned when it comes to many of the issues we'll have with our bodies as we mature. This can be a result of genes, age and hormones or a combination of these. The only way to combat this is with strength training that targets primarily the triceps,, which make up over 60 of the muscles in your upper arm. Many trainers seem to suggest that for the most effective results you train the biceps and triceps at least 2 times a week. There are several effective exercises including various forms of extensions that require your upper arm stay stationary and you extend from the elbow down. Proper form is critical for success with these so using weights too heavy for you may mean you end up swaying your entire arm and defeating the purpose. Start slow and light and make sure you are doing this properly. That applies to any strength training! Push ups and bench press with the arms in tight work this area as well. Dips are great and you can use your body weight and do these anywhere. Like a push up but you're facing upward, and with your feet closer to your bottom it shortens your lever and makes it easier. Moving your feet away from your bottom lengthens the lever and makes it more of a challenge. This movement is all about bending a the elbow, NOT raising our bottom up and down. Again, make sure you are doing it right

Many women consider the waist to the knees the problem area and tend to focus on the legs and abdominals and forget all about the arms. Even when you engage in cariovascular exercise you are strengthening the legs but they will do next to nothing for toning the upper arms in most cases. If you want strong and sexy arms, you need to target this area with some serious strength training. Say 'so long' to the jiggle and the wiggle !