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Flabby arms can feel embarrassing and uncomfortable, especially in summer when it's nice to wear t-shirts and dresses. But don't worry, there are simple exercises you can do at home to tone those arms and reduce arm jiggle for good!

We're talking here about toning up your triceps, those large muscles at the back of your arms that are used when straightening the arms out. Working on this area can really improve the look of your arms, making them appear more toned and firm.

You can do these arm exercises with or without hand weights (also called dumbbells). Let's get started!

How To Get Rid Of Arm Fat!

1. Push Ups - For chest, triceps and shoulders

2. One Arm Push Ups - For chest, triceps and shoulders

3. Tricep Dips - For triceps (back of arms)

4. Bent Over Rows - Works the back and top of shoulders

5. Tricep Kick Backs - Works the back of the arms

5. Tricep Extensions - Works the back of the arms & shoulder

1. Push Ups

To do a push up, place your hands underneath your shoulders on the floor. With your legs outstretched and toes pointing down, move your body up and down off the floor with your arms and elbows close to your sides. If this is too difficult, you can do this with your knees bent instead. Repeat this movement around 10 to 15 times.

2. One Arm Push Ups

To do a one arm push up, lie on your left side with your knees slightly bent. Place your left arm on your right shoulder. Next, press your right palm into the floor until the arm is straight and lift up your lower body. This should be repeated 10 times for both sides.

3. Tricep Dips

For tricep dips you will need a stable chair. Stand in front of the chair, facing away from the seated area. Next put your hands behind you and onto the front of the chair, shoulder-width apart and your bottom in front of the chair.

You should have your legs hip-width apart, bent on the floor and your back close to the chair. To perform the dip, straighten your arms out but keep the elbows slightly bent. Slowly bend your elbows, lowering your body down to the floor, creating an approximate 90 degree angle with your arms.

This should create a tension in the tricep muscles. Then press the arms and push back up into the starting position. Repeat this around 10-15 times.

4. Bent Over Row

To do bent over rows, stand with your feet shoulder-width apart. Bend your knees and upper body forwards from the hips. Keep your arms straight under the shoulders, whilst holding your hand weights. Next, bend the elbows back whilst lifting your arms towards your sides. You should feel your shoulder-blades being pulled towards each other. Then lower the weights in a controlled manner, feeling the tension in the triceps. Repeat this 15 times.

5. Tricep Kick Backs

To perform tricep kick backs, sit with your knees and toes touching the floor and holding your hand weights. Bend the upper body forwards from the hips upwards, and bend the elbows at 90 degrees. Extend both arms backwards with the palms facing each other and then return to the start position. You should feel a tension in the triceps with each movement. Repeat this exercise around 10 times in a row, followed by a further 3 sets.

6. Tricep Extensions

You can do tricep extensions whilst standing up or lying down.

To do them lying down, lie on your back and raise your arms over your chest whilst holding your hand weights. Keep the elbows bent slightly and ensure they are not locked. Next, bend the elbows at 90 degrees so that the weights reach the floor. The elbows should be on either side of the head. Then move back into the start position, and repeat 15 times.

To do them standing, straighten the arms whilst the elbows are close to the ears. Bend the elbows at 90 degrees. Squeeze the triceps to straighten out the arms, and repeat 15 times.

These exercises for flabby arms are great for toning up. Try doing them every day and before you know it those flabby arms will be banished for good!