By: COACH JAZ

Summer is in full swing and we all want to look great in our tanks and strapless tops and dresses. No one likes the dreaded “chicken wing arms.” You know, that flabby skin  located at the back of your arms that waves in the wind. So many women feel insecure about their arms and shy away from these great summer looks.

No need to hide those arms any longer!  Here are two moves that will get you the results you need. Perform theses two exercises three times a week and you will start to see a change. The beauty is that you can do this in the privacy of your own home without weights.

Bicep Curls
 This exercise will tone the front of the arms. Use two water bottles (start with 16 ounces for beginners) and with palms facing out while holding a bottle in each hand, curl the bottles up toward your shoulders. Keep your elbows close to your body. Lift your arms until your forearm touches your chest. Squeeze  hard when you get to the top and then release the forearm back to the starting position. Remember to exhale as you curl.

Dips
Find a bench, stable chair or coffee table at home  Sit tall on the surface with hands at the sides of your hip with knees bent. Bring your glutes forward off the bench (no more than 6 inches away) and now lower your body to the floor as you bend your elbows to a 90 degree angle. Straighten your elbows as you return to the starting position. Inhale as you lower and exhale as you push away and return to your starting position.Start with five sets of eight for beginners and six sets of 12 for  the more advanced. As always, consult with a physician before you start any fitness regimen.