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If you’re reading this, you’re probably not one of those dedicated cross fitters that have the willpower to get up at 5 am and burn 500 calories before breakfast. Presuming we’re right and our title lured in our fellow lazy sisters, we’ve got the easiest arm exercises that give maximum results. Obviously, we didn’t know where to begin, so we spoke to fitness guru and personal trainer, Jeremy Gwyer – when he’s not writing for Men’s Health magazine he helps us get in shape with easy hacks. Naturally, the less effort, the better, so we asked Jeremy to give us his simplest and most efficient exercises to get rid of those saggy bits on our upper arms. The best bit is, you don’t need any techincial gear, you can do them on your couch, and you’ll see results in as little as two weeks – if you can be bothered to do them every day!

1. Soup Can Tricep Kickbacks

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Grab two tin cans, 500mg each should do the trick to start (or bottles of water!). Sitting on the edge of the couch, lean forward with a can in each hand. Then stretch the arms back behind your body keeping them at 90 degrees then slowly straighten your arms back behind your body into a straight position. Keep your elbows locked in position, while pulsing the arms forward and backward in small movements (keeping the cans behind your body at all times). Focus on squeezing your triceps as hard as possible. Do 15 of these three times!

2. Couch Dips

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Sit on the end of the couch with your hands holding the edges either side of you. Move your feet forwards to lift your bottom off the chair. Keep your knees hip-width apart and bent at 90 degrees. Lower yourself by bending your arms to about 90 degrees, keeping your elbows tucked in. Push back up and do three sets of 15.

3. Lying Soup Can Triceps Extensions

Lying on your back on the couch, have your arms straight out in front of your body, holding a soup can in either hand. Lower the soup cans down to your shoulders keeping your elbows tucked in, pointing to the roof. Do 15 of these three times!

4. Easy Push-Ups

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Start in the push-up position on your knees. Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Your body should form a rigid plank from head to your knees. Lower yourself by bending your elbows out to the sides until your chest is about 2 inches above the floor then push back up until your arms are straight. Do 15 of these three times!

Challenge yourself to do these exercises between episodes of your favorite Netflix shows (or during) and (providing you’re not a binge watcher) we promise you those bingo wings will be shrinking every season!