Is the shapelessness of your upper arms keeping you from donning a tank top? You know the spot-that flabby area on your upper arm that jiggles when you clap or wave. It's a common problem, particularly for women. Jiggly arms mean it's time to start an exercise routine to tone your triceps.

The following is easy to do at the gym or in your home. All you need is a jump rope, some dumbbells and a little motivation.

Cardio

Jump Rope: Not only is jumping rope a good way to warm up your muscles before starting a strength training routine, it's also an effective way to burn calories and, therefore, lose excess body fat. After all, that's what the jiggle is: fat. The motion of rotating the rope is a great way to tone your arms too. Try jumping for 15 to 20 minutes. If you're new to it, start slowly and build your endurance.

Strength Training

Strength-training regimens need to be tailored to each individual's fitness level. The amount of weight used or the number of reps completed varies from person to person. The key is to always challenge yourself. Choose a weight that makes your muscles feel fatigued by the time you reach the last few reps of each set. Fatigue is when you can't maintain proper body mechanics. If you are new to this, try doing the routine twice a week starting with 2 sets of 12 repetitions. Each week add to your workout. When 2 sets of 12 reps become easy for you, do 15 reps. The following week, try doing 3 sets of 10 reps. Be flexible with your workout to keep yourself challenged.

Triceps Kickback

Using a bench (or chair), place one foot on the floor and the opposite knee on the bench. Lean on the bench with the same side hand as the knee, holding a dumbbell in the opposite hand. Make sure your back is not arched. Lift your upper arm so it's parallel to the floor, elbow bent 90 degrees. Exhale as you press the dumbbell back until your entire arm is parallel to the floor, hold briefly. Inhale as you return to starting position.

Triceps Extension

Stand with your feet shoulder-width apart. Hold a single dumbbell with both hands above and just behind your head, palms up and thumbs wrapped around the handle. Keep your upper arms close to your head. Do not lock your elbows. Contract your abdominals. Inhale as you bend your elbows, so that the dumbbell is slowly lowered behind your neck. Exhale as you return to starting position. Only your forearms should be moving.

Triceps Dip

Sit on the edge of a sturdy chair (or bench), legs extended in front of you, knees slightly bent and heels on the floor. Place your hands on either side of you, fingers facing forward and gently curled over the edge. Keeping your elbows straight but not locked, lift your buttocks off the edge so you're supported by your hands. Bending your elbows, inhale as you slowly lower your body until your upper arms are parallel to the floor. Keep your shoulders away from your ears. Pressing from the heels of your hands, exhale as you return to starting position.

Triceps Push-up

Begin by making a diamond with your thumbs and forefingers and then placing your hands on the floor slightly in front of your shoulders. Place your feet slightly wider than shoulder-width apart and balance on the balls of your feet. Contract your abdominals so your back is parallel to the floor. Keep your head and neck in line with your spine. Inhale as you lower your chest as close to the floor as possible. Exhale as you return to starting position.

The triceps are relatively easy muscles to firm, so results will come if you stick with this program. The only way you will really be able to see your newly developed muscles is by reducing the fat on top of the muscle, and the best way to accomplish that is by eating fewer calories than you burn.

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