Get Beach-Ready Arms! Shed Your Underarm Fat with this Workout
Sick of your flabby underarm area? Tired of batting sleeves? Time to work the muscles and burn that undesired fat! Here’s a workout guaranteed to get you beach-ready arms in no time.
First up, bend your elbows into a 90-degree angle and pull the arms up. Make sure to not fully lock the elbows, keep them slightly bent. Keeping this position, start to draw small circles with your hands – forwards and then backwards. Do this for about 2 minutes and then move on to 30 seconds of push and pulls pushing your arms away from your body, and then pulling them back in towards your chest.
Second, lay flat on a workout bench with your hands crossed on your chest. Now, go up and down for 40 seconds of alternating shoulder presses. Place one hand above your head and press up, then switch. Do this for a total of 8 reps and then move on.
Third, start in a push-up position. Now, tilt your body so you’re in the ”plank” position. Alternate reaching each of your arms out till they’re fully extended in front of you perform 8 reps for each arm and repeat the set 3 times.
Fourth, it’s time to work on those triceps. Sitting up straight, lean back slightly. With one hand, reach up and grab a weight. Holding it above your body, lower your arm down. When the arm is parallel with the bench, push your elbow back up and repeat on the other side. Do 8 reps to each arm and repeat the set 3 times.
Fifth, upright rows are also great for toning and sculpting those arms. Stand in the same spot and raise your arms straight up in front of you. Palms should face the body and arms should stay close together. Now, slowly lower the arms down and repeat. Do 8 reps and repeat the set 3 times.
Be sure to take small breaks between sets. When your arms start to feel tired or strained, stop and give yourself a few minutes rest. Stamina and endurance will come with practice – and with the results of a toned and trim beach body too of course.
To keep things interesting, switch it up regularly. Try different movements to engage your muscles without straining them. With variety you’ll achieve the results you’re looking for and speed up the process.
To fortify those toned arms, lay flat on an exercise mat and bring one arm up vertically. Now, slowly lower your arm straight down to the side and then pull it back up. Do this for a total of 8 reps and then switch over to the other side. Repeat the whole set 3 times.
For the last few moves we’ll be focusing on the triceps. With your back on the floor, hand behind your head and legs bent, bring your elbows forward and then push them straight back. Make sure to keep your elbow pointed up and repeat each movement 8 total times.
If you want to challenge your upper body further, add a weight or some resistance. Just remember to start off small and work your way up. Taking it slow and steady will ensure you get the most out of your exercises.
To keep your arms lean and toned, it’s important to create a balance between cardio and strength. So if your arm-sculpting routine consists only of strength exercises, add some cardio. Not only will this help you lose fat faster, it will help give you energy and work your entire body.
Now let’s move on to the shoulders for some extra upper body blast. Begin with the ”Y” exercise. Start with your arms in a Y position. Then go up, down, up and down. Do this for a good 10 repetitions and then move on to the next exercise.
Shoulder presses are next. Start with the arms in a bent position. Push your arms up and lower them back down, maintaining the bent position. Go for 8 reps and then switch to the side shoulder raise. Lift your arm from the side and bring it up to shoulder level, and then let it down. Do this 8 times and then repeat the set 3 times.
To really shake things up, let’s piece together a movement patterns’ circuit. Start with a bicep curl, then a shoulder press, followed by a tricep extension. Next, a side raise with a single arm raise, moving into a plank hold. Finally, finish it off with a couple of push-ups.
That concludes our arm-sculpting get-beach ready workout! Now let’s move on to the next set of exercises.
Let’s begin with calf raises. Start with your feet a shoulder width apart, slowly raise up and come back down. You can make it a little more challenging by raising up onto your toes as you come up and down. For an additional tension, you can also do a single-leg calf raise lift one leg off the ground and keep it bent while raising up your right calf. Go for 8 reps, switch legs and repeat the set 3 times.
Time to work the back and core now! Let’s start with backward shoulder taps. Place both your feet firmly on the ground, arms in a “Y” position and start to bring the shoulders back, raising your arms as you go. Do 8 reps and then switch to the other side. Repeat the set 3 times.
Let’s also work that lateral movement now. Standing up, raise one arm up diagonally and move across your body, and then back. Do 8 reps for each side and repeat the set 3 times.
For an extra head round core burn, it’s time to get back into a plank. But this time do a hand-off. Starting in a plank with your feet a good shoulder width apart. Bring your left hand to the right and hold for a second before Switching back to plank position and then taking your right hand to the left side. Do this for 8 repetitions, and then switch for 8 more before ending the set.
Finally, let’s ramp up the challenge with alternating single arm and leg raises. Lying flat on your back, start with your two legs up and one arm up, and then switch, raising your left leg and right arm and then back in a low, slow motion. Do 8 reps to each side and then repeat the set 3 times.
That’s all for this round of upper body and core exercises. Keep up the work and you’ll be beach-ready in no time. Time to get out and show off that new-found definition and strength. Have fun!
