The Upper Arm Jiggling

You wave fervently at someone and immediately feel a jiggling or wiggling sensation on the upper portion of your arm. This is not only potentially embarrassing, but also a sign that you have excess body fat. To combat this common trouble area, you need to focus on reducing overall body fat with exercise and diet while also toning your upper arms with strength-training exercises.
Step 1
Eat a diet comprised mostly of nutrient-dense foods to fuel your body. According to the ShapeFit website, this includes lean protein from egg whites, fish, chicken breast and turkey breast, healthy carbohydrates such as brown rice and sweet potatoes, lean vegetables such as mushrooms, squash and broccoli, fibrous fruits such as apples, berries and oranges and healthy fats that can be found in avocados, olive oil and walnuts.
Step 2
Eat five to six smaller meals throughout the day. This method of eating will eliminate the desire to snack between meals and combats overeating at mealtime. Eat smaller portions during each meal and stop eating when you stop feeling hungry.
Step 3
Eliminate processed sugar from your diet. Check the nutrition label on anything you consume to see if it has added sugar. Look for glucose, fructose, sugar and dextrose. Added sugar adds calories and fat to your diet and can add to your body fat.
Step 4
Complete cardiovascular exercise five to seven days a week for at least 30 minutes. According to the American Council on Exercise, higher-intensity exercise burns more calories and will result in more body-fat loss. Higher-intensity exercise refers to a moderate to fast pace that causes you to sweat and requires most of your energy but still allows you just barely to hold a conversation. Choose exercises that target the entire body and engage your arms, such as running, swimming and rowing.
Step 5
Perform strength exercise at least twice a week for your entire body. Complete one to three sets of eight to 12 repetitions each for eight to 10 exercises per session. Building muscle all over your body helps your body burn calories at a faster rate and will help reduce your arm jiggle.
Step 6
Build muscle in your triceps and biceps with arm exercises two to four times a week. Triceps kickbacks and overhead extensions target the triceps muscles; biceps curls and hammer curls target the biceps muscles. To perform overhead extensions, hold a weight behind your head with both of your hands with your arms bent. Straighten your arms to lift the weight up, lower back down and repeat. To perform hammer curls, hold a dumbbell in each hand with your arms at your sides and your palms facing your body. Without moving your upper arms, lift the weights up to your shoulders, lower back down and repeat.