Try these 'reverse push-ups' to tighten up back-of-the-arm flab

Oh, you're going to feel this one tomorrow.

BarreAmped creator Suzanne Bowen says this is her go-to move for targeting a common trouble spot for men and women — the triceps. This back-of-the-arm area gets flabby without consistent exercise. Worse, it's an area where excess weight can accumulate. Not a good combo. Bowen says this move, called the reverse push-up, delivers fast results. (So fast, you'll probably feel it when you try to shampoo your hair in the morning.)

What it does

Tightens and tones the back of the upper arm, the triceps.

What to do

There are three levels to this move, depending on your fitness level.

Start by sitting comfortably on the floor, legs bent in front of you, feet parallel. Position your hands on the floor at your sides, a bit wider than your shoulders and a few inches behind your hips. Ideally, an imaginary line extending from your thumbs would run parallel to your feet.

Beginners will lean back as they lower and raise their upper bodies, just using their elbows. (Do not lock out your elbows at the top of the move; instead keep them "soft.") For more advanced fitness levels: Raise your bottom a few inches off the ground, so you are balancing your weight between your heels and your hands. Then raise and lower yourself, just using your elbows. Fight the tendency to let your thighs and hips get involved.

Advanced fitness levels can extend the legs, heels together, allowing the feet to fall open so that you're balancing on the outside edges. Raise your hips off the floor so the body creates a long, lean line from head to heels. Raise and lower yourself, just using your elbows.

"It's really challenging," Bowen said, "I love this exercise because I always feel it the next day."

How much

Perform this exercise two to three times a week, working up to two to three rounds of about 10 to 15 repetitions. Rest a day or two between sessions.

rene.lynch@latimes.com

MORE WORKOUTS TO TRY:

How can a 'pretzel' lift and tighten your butt? Try it and you'll see

P90X's Tony Horton says this workout will boost your balance and flexibility

Biceps curls combined with lunges build your balance too

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A version of this article appeared in print on November 21, 2015, in the Features section of the Los Angeles Times with the headline "Tone those triceps - Try This!" — Today's paperToday's paper | Subscribe
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