Arm Flab

Hi J.,

The resident Personal Trainer here.... You don't need expensive equipment or classes, just get down and do some good old fashioned push-ups.

Of course, as we all know, you cannot 'spot train', which means to tone just one area. But when you're talking about the arms, you want to train everything. Biceps (front of arm), Triceps (those 'wings') and shoulders.

And, you really do need to focus on the whole package, the 3-sided equation of fitness. Cardio, Muscle, and Flexibility.

Anyway, you would be amazed at what a basic push up will do for you. When I'm coaching people on how to train up to doing full push ups this is my advice:

1. Start on your hands and feet. Yes, it's hard. Yes, you can only do 1 or 2. Tomorrow you'll be stronger and can do more.

2. Your hands should be right below your shoulders so that your body is in a "Plank" position. As you lower down, slide your elbows close to your body so that you really focus on those triceps (chest & biceps too!).

3. In order to build up your strength, from the top of the push up (plank) come all the way down to the floor and drop your body. THEN, push back up to the top. You need to train those muscles through the full range of motion.

If you have more questions, go onto youtube.com and google push ups. You're guaranteed to find lots of info.

GL to you!

I suggest a power yoga class. It won't isolate one area, but will make you whole body stronger. You will use your arms a lot and a good power yoga class will have lots of planks and such. I agree with the p.t. who responded. Push-ups are key. If you can't do one - fine just get in the position and try to lower yourself slowly. This will also work out your abs.
I'm a fan of power yoga. It will be hard at first, but you will be shocked at how quickly you adapt and what 3 or 4 classes will do for you. Then you'll discover things you like and areas you want to work on and you can do just those at home on the floor with your son. (My daughter has her own yoga mat now!)
The classes are for all levels of experience, non-competitive, and will truly restore your energy, increase mobility in your joints and make you feel strong.
Do it for yourself!
good luck.

Tricep kickbacks.
If you google that term, you'll find lots of info.

I really think some of our body woes are genetic!! This arm stuff you have might just be your body's "thing"! For me, no matter how much weight I lose or exercises I do, I will always have broad shoulders and upper arms. I feel your pain! Anyway, provided you are working out and doing lots of cardio and some weight lifting and toning (I do weights twice a week and cardio the rest), I suggest doing triceps dips on a bench or stair, triceps kickbacks with low weight and lots of reps (at least 20 per arm), and overhead triceps with one larger weight - around 20 lbs. or so. I'm not sure if you go to a gym, but there are also some great machines there that focus just on triceps, so if you use them correctly you can't help but work that part of your arm. Finally, the push up is the most basic exrecise in the world, but it really tones your entire upper body, abs included. Try doing as many as you can on your toes, then go to your knees if you have to, but I'd do 2 or 3 sets of 20-25 reps twice a week, depending on your fitness level. I hope this helps!! I have been an avid exerciser for about 12 years now, and I run 10Ks and half-marathons, do womens' boot camp, spin class, etc., so I do have some experience. Good luck - I know it is SO frustrating, but you can make improvements over time if you stick with it.

I have it, too, I call it "Granny Swing". Yuck. One thing that targets that area is to use a small dumbbell (3 or 5 pounds). Hold it with your arm down at your side. Now slowly bring your extended arm backwards, and raise it towards the ceiling. You should feel it right at that flabby area. Do maybe 10 of those on each side each day. Good luck!

Pushups! I am a trainer as well and offer a FREE Ebook with exercise advice, nutrition and diet info and MORE to all Mamasource moms. Simply email me if you are interested: ____@____.com

Thanks and good luck!

It depends on where you are working out. If you are in a gym anything that works the triceps would be good. I would definitely work out with weights if possible.
For at home workouts, triceps dips are good because you don't need any special equipment. Just your body weight and a chair.
Check out...
http://exercise.about.com/cs/weightlifting/l/blsampletric...

Hope this helps.

Two words: Stroller Strides (www.strollerstrides.com). I have been going since my baby was 2 months old. He is now 5 months and I can't believe the difference it's made for me! It's a circuit based training program, so you walk for a bit, then stop and do an exercise or two, then walk to the next place, etc. They use cardio and resistance training to tone and strengthen, and the best part is you can bring your baby along AND socialize with other moms while you're getting fitter and healthier and setting a great example about fitness early on. (I'm not selling this or anything, I'm just a really happy member). You can also modify any of the exercises for your ability level. Once you get the go-ahead from your 6 week post-partum I cannot recommend this highly enough to moms with babies/kids in a stroller.