By michael - March, 31st 2014

That infamous area along the back of your arms is the nemesis of so many women. But spot-reducing is not the way to tackle the jiggle. Lowering fat stores in one specific area of the body is essentially impossible to accomplish and should not be a part of your fitness regimen. Fighting arm flab requires more than just spot treatment!

The latest numbers are in: Plastic surgeons performed 15,457 upper-arm lifts in 2012, according to the American Society of Plastic Surgeons (a more than 4,000% increase since 2000). But home workouts can defeat the dreaded jiggle at no cost. Which moves work best? In a study from the American Council on Exercise, chair dips, kickbacks (with weights), and — for the advanced — triangle push-ups scored tops for muscle activity. That means more toning in less time. Here's how to do the moves:

1. Chair dips
Start by sitting on a low bench or chair, with your hands next to your hips. Extend your legs in front of you, then slide your butt off the bench, leaving your hands in place. Lower your hips, and then push up with your arms to raise them again. Repeat.

2. Kickbacks
From a split stance, lean forward and place your right hand on your right thigh. Holding a …

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