A short YouTube fitness tutorial by Natalie Jill focused on exercises to reduce appearance of "back of the arm" (tricep) fat using body-weight moves. The instructor leads viewers through progressive triceps-focused exercises (lean-backs, dips, crab walks, kick variations, and tricep sit-throughs), emphasizes doing the moves along with the video, and explains that true reduction requires muscle development plus overall fat loss via caloric deficit and training intensity. The workout is brief, repeatable, and intended for at-home bodyweight training.
Chapters
Hey, guys, welcome back to Happy, healthy and Fit. Today we're working on attack of that back of the arm fat.
Right? The jiggle stuff, the bingo arms. Getting rid of it. We're gonna work on some exercises that you could do at home anywhere, using your own body weight to attack it. So we're gonna take all of these exercises down to the ground. You can do these with me. Don't just watch. Get down on the ground. And we're gonna start with our feet and our hands, our fingers pointed forward. And we're going to start with just a little lean back, just like this. So this is more of a beginner move, but any level is going to feel this when you do enough. So we're just doing a slight lean back. Keep it going here, and you'll start to feel it in the back of the arms, those triceps. Stay with me. Don't worry. It's going to get harder. Keep going. Attacking that back of the arm fat right here. All right, few more. Give me three more right here.
Nice. Now pick it up right here. I'm going to take it to a dip. Just down. Bring it up and down. Now, if this gets too hard, go back to that first move and keep rocking it back up and down.
Making it burn. Make it burn.
Keep breathing.
Give me three more right here.
Nice. Now I want you to hold it, and we're gonna walk it. Little steps forward and back. Are you ready? Take it forward.
And back. Little crab crawls should really start to feel this. You guys. Keep it going. See, this is the thing with body weight. It doesn't take a lot of exercises or a lot of time. Little movement, a little amount of time, and you start to really feel it. And this is what changes things. Keep going.
One more. Set up and back.
And back. All right, we're not done yet. This time we're going to add a little kick to it. We're going to take it down and up. Ready? Down, up.
Holy smokes. These should burn.
How we doing?
One more here. Switch legs. We're not done yet. Up and back.
Nice.
One more. Oh, how are we doing, you guys? All right, little mini break. Little mini break. Shake them out. Stretch it out. Okay, here's the deal with back of arm fat or spot reduction anywhere. You guys, this is really important, letting you have a little rest while I talk to you. Here's the thing. You can not directly spot reduce, but this is what you can do. You can develop muscle tone in certain areas, and you can lose the fat, and that's Going to make it look a lot more toned. So we develop the muscle by doing exercises just like this, where you're going to feel them, where they're intense and you progress, make yourself work for them. That's going to get that definition going. And then we have to lose the overall fat. And we do that through intensity in our training and in the way we eat because we have to create a deficit in our calories. We have to burn more. So the way we eat is important. And when you do that combination, that's what changes things. You've got to work the muscle and you've got to lose the fat on top. Ok. And then these exercises really come into play. All right, dressed up enough because we got a little bit more. Are you ready to do this? Okay, so we're going to take it back just like we were sitting before. But this time it's going to be a tricep sit through. So watch me. First we're going to take it up just like that. And then I'm going to take it back here and hold. Back up and hold. Okay, we're gonna do just five of these. I know you can do this. Are you ready? Pick it up.
Up.
Two more.
Nice. That's it, you guys. That was it. See, it was hard, but it was quick. They're burning. Make sure you stretch it out. And you do that just leaning back here just like this.
Shake it out. Another one. All right. If that was too easy for you, then I want you to repeat this and repeat it again. You could do the whole thing through three times and that's what's going to help you get started. Now, if you want more of my body weight workouts, a lot of what I do is body weight. I do primarily body weight. I've got a bunch of DVDs you can go to NatalieJofitness.com DVDs and you can see all of my body weight workouts right there. Are you guys in? Thanks for tuning in.
