This story originally appeared on GoodHousekeeping.com
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.
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From a split stance, lean forward and place your right hand on your right thigh. Holding a dumbbell in your left hand, angle your left elbow to 90 degrees, keeping your upper arm close to your body. Move the lower part of your left arm so your arm is fully extended. Return to 90 degrees. Repeat on each side.
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3. Triangle push-ups
Start in a push-up position (or a modified push-up, with your knees on the ground), but form a triangle with your thumbs and forefingers, directly below your chest. Lower your body towards the floor, keeping your hips, back and head aligned. Press back to start. Repeat.
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Images courtesy of the American Council on Exercise.