Natalie Jill walks through five bodyweight tricep exercises to tighten flabby arms, from seated dips to plank shimmies. She includes form cues and easier versions for each move, and reminds you that diet and overall training intensity matter as much as the exercises themselves.
Chapters
Hi, everyone. Natalie, Jill. How do we get rid of the floppy arm? How do we get rid of the flappy arm? Everybody asks, what do I do? They call it bingo arms, the second wave, or just that loose skin that hangs. What they're referring to, what you're referring to is the tricep, the back of your arm. How do we get rid of that? Here's the thing. Got good news and bad news. The good news is I'm going to teach you some exercises today. We're going to do them together that really addresses that area target that it targets the flappy arm. But the other thing you have to know is even if we develop that muscle, which we're going to do, we're going to work on that, you have to get rid of that layer of fat that's on top. You have to do that. And you get rid of that through intensity and training, like the exercises I'm going to show you today, but also through eating. Well, you've got to eat natural, unprocessed, real, real foods to create a deficit. You've got to work out harder than what you're eating to burn it so you can see all that hard work. But today we're addressing the floppy arm. Are you ready to work out with me? All you need is your own body weight. That's it. Just you, a mat if you want, or if you've got a floor that's matted or carpet, something soft. We're ready to get started. Ready to join me? Okay, we're going to start on.
Our butts. Sit down, palms on the ground, heels here. And we're going to start with a tricep. Lean back. Watch what I'm doing here. My hands are here. I'm just going to lean back and bring it back up. It's a very slow move. Lean back, bring it up. Now, this is not an ab workout. It is a tricep workout. Leaning back and up. Now, if you think this is easy, because we're just starting. Got more for you. Keep going. We're warming it up. Bring it down, back up. Remember, don't use your abs here. This is not an ab move. It is fully a tricep move. Down and up. Ready, back and up. Last two.
Last one. There we go. Good job. Shake it out. Okay, the next one, they're going to progressively get a little bit harder. So I'm just warning you, we've only got five exercises here. Here, you can do them all. I think they're easy. Enjoy it, because they're going to get harder as we go. Okay, on this one, you're going to take it up here, lift all the way here, and then kick it through to a seated position. Are you ready? Up and kick it through.
Up.
And kick it through.
Up.
Down. Now you want to really make sure you're using the tricep here. It's easy to use your legs or your abs here. And even though they are somewhat involved, it's mostly your triceps that you want to concentrate on. Here, feeling it. You feeling jello arms. You got to make them feel like jello in order to make them hard. That's the first step. Last two. Stay with me here.
Final one. Up, back down. Shake it out. Little mini stretch. Bring it back here. Stretch it out. Back here. Stretch it out. How we feeling? Two down, three to go. Okay, this one's a tricep crawl. We're going to move it forward and back. Up on your triceps here. We're going to walk it forward and back. Ready? Come with me now. Back and forward.
Keep going. Now you can get really creative with this. You don't have to go back and forward. You can go diagonal. You can go side to side. We're just working the bingo arm. We're getting rid of the second wave. We're addressing that flappy arm. Back and forth.
Go. Take it back one last time.
Good job. Shake it out. Woo. Wiggle it out. How we doing? Okay, we've got two more left. These are the hardest ones. Are you ready? Just getting you prepared. I'm just being realistic here. Want you to know what you're in for. But the good news is, after these five exercises, you're done. That's it. See, it's not hours. It's just a few intense, concentrated movements. Okay, we're going to take this up. We're doing a push up here. Now, here's the thing. We're going to let you cheat on this one. You can do it on your knees or you can do it on your feet. Whatever you'd prefer. I'm going to take it on my knees because it's still going to be challenging. On your knees, arms in front. Now with a push up. The wider you take it, the more you're going to work your chest, the closer in you make it. We work the triceps, take it close in, and we're going to lower down and up. You ready? Take it down and up. Now, if this is too hard for you, even on your knees, you can do this from a countertop or a chair or A bench. It'll make it a little bit easier. If this is too easy for you, you can always bring it up to your feet. Here, do it there. Stay with me. On your knees. Down and up. Down and up.
Feel those big arms going away. We're addressing the flap. We can. We can.
Last. Two. Two more.
Two. Good job. Stretch it out. Mini break. Because we're going on to the final exercise here. Not gonna lie, it's the hardest one, but then you're done. We're done. And you're gonna seal it all day and. And it's going to be a subtle reminder that I helped you get rid of the floppy arm today. So we're going back to a plank position, this time on our hands and not our forearms. We're up here, and watch me. What we're going to do, we're going to shimmy it, so we're going to bring it down, forward, back, and up. These are tough, so we're going to get in as many as you can do, but you're not letting you quit. At least five. Okay? So five at least. That's the goal. We ready? Bring it up. Take it to a shimmy down. Front, back and up. That's 1, 2, 3, 4 and 5. Whoa. How are you feeling? All right, keep going. I'm just going to watch you. That's hard. Least five of them. That's what I want. How are you feeling? Let's stretch it out. Bring your arm up. Push back that tricep. A lot of people stretch before they work out. That is not what I advise. You want to stretch? After we're done working the muscle, you want to stretch it out.
And then the other one breathing through it. Now, if you're like me, you really worked it today. That was intense. Make sure you drink a lot of water. Know that it should feel sore right now and it could get more sore, but it's a good thing. It's a good sore. Means it's working. And we're addressing the flappy arm. No more flappy arms. Goodbye, flappy arms. Thanks, everyone, for checking this out and thank you for working out with me today. Please make sure to comment below. Let me know how you felt during the workout, and let me know what you want to see next. See you next time. Bye.
