Does the thought of waving to someone while wearing a sleeveless top make you want to hide your arms and just give some sort of closed-arm salute or flash a semi-hip peace sign? Well, you are not alone. Most of us have body parts we perceive as being “squishy,” “flappy,” and “saggy.” The bad news? You cannot just target those trouble spots and hope to get results. According to former competitive weightlifter Norm Meltzer, in an interview with Reader’s Digest, the solution to reducing those areas that cause you distress is all-over fat reduction. This means a combination of cardio (to burn calories) and strength training (to improve lean muscle mass). The good news is, there are plenty of effective exercises that will help.

James Lemke, owner and trainer of Lemke’s Fitness & Training Co, has two favorite go-to exercises for some of those major trouble spots: the arms, back, glutes, and thighs. “First of all, I always recommend the push-up,” says Lemke. “There are so many variations to a push-up, so that you can target different parts of your arms and upper back as well as get your abdominals engaged.” FitSugar.com has great examples of the different types of push-ups that Lemke recommends adding to your workout routine to tighten and tone those arms. Another of Lemke’s favorites is what he calls “thrusters.” “Squat with dumbbells shoulder-level, and as you come up, press them into an overhead shoulder press,” he explained. This compound move will also get your heart pumping. Do this move on a Bosu ball for added abdominal engagement. Lemke recommends 2-3 sets with 12-15 reps per exercise.

Do keep in mind, you are your own worst critic. Those spots you perceive as being trouble are actually working for you. Workem, girl!