Sick of flabby arms getting in the way of wearing what you want? Tired of feeling self-conscious? Get your arms under control with quick and effective exercises that will whip your arms into shape. Even if you only have five minutes here and there, make the most out of them with these simple exercises.
Do you want toned, sleek arms like the models in the magazines? Well, you can have them. With consistent exercising, you can reshape those arms of yours and regain control. Arm exercises are an essential part of any workout routine, and with the correct workout, you could begin to see results in as little as four weeks.
If you’re looking for a way to kick off those workouts, look no further than your own bodyweight. Utilize your own weight and the gravity of the planet to challenge your muscles and give yourself a total arm workout. With these simple exercises, you’ll be able to give your arms a challenge from a variety of angles that will help you to gain control of those flabby arms.
For the starters, try out the triceps dip exercise. With this simple exercise, you’ll be able to focus and isolate the triceps muscles. Start in a seated position on the floor or an elevated surface, such as a bench. Support yourself with your arms, then use the muscles in your arms to lower your body then return to the starting position, and repeat. Make sure to keep your core tight during the exercise for added stability and better results.
If you’re looking for a full body workout, the push up will help you gain perfect arms. Find a comfortable and safe platform, then position your body in a plank with your feet positioned shoulders width apart and your hands beneath your shoulders. Make sure that your back is straight and your neck is in line with your spine. Lower your body towards the floor, and then slowly return to the starting position. Keep breathing throughout the exercise.
Another effective full body workout is an incline press up. To do it properly, get in the traditional plank position, but this time place your feet onto a raised platform such as a bench or steps. Make sure that your shoulders and your hips stay in a straight line just like with a regular plank. Do the same slow and controlled press up as with the traditional press up, making sure to keep your breathing even throughout the exercise.
Next, tackle the triceps kickback. This will help to isolate the triceps muscles while still giving your biceps an additional workout. Start in a standing position, and hold a pair of dumbbells with your palms facing towards you. Bend your arms at the elbow, and then tuck your elbows towards your body. Make sure that they stay tucked and that your arms are at a 90-degree angle. Then push the dumbbells back and away from your body, and then slowly return to the starting position and repeat.
To sculpt the lower arms, some targeted bicep curls are a must. Start by standing with your feet shoulder-width apart and hold a set of dumbbells with your palms facing away from you. Keeping the elbows tucked in, slowly curl the dumbbells up towards your shoulders and then lower them slowly back down, all while breathing throughout the exercise.
These exercises are all great exercises for toning those arms, but why not add a weighted arm raise to really tone up and challenge the upper arms. Start in a standing or seated position, and hold two weight plates with your palms facing inwards. With the elbows tucked in, raise the weights above your head until your arms are fully extended, and then slowly lower the weights back down to the starting position and repeat. The key to this exercise is to use slow, controlled movements.
To really work on those core muscles, try adding some lateral arm raises to your routine. Start by standing with your feet hip-width apart and then raise your arms out to your sides with the palms facing downwards. Then slowly and controllably raise your arms up towards the ceiling, and then bring them back down to the starting position. Make sure to keep your breathing even throughout the exercise, and to use a light weight so that you can keep proper form.
In addition to all of these great exercises, why not try some stability ball exercises to really challenge your shoulder and upper arm muscles? Start by lying on your back on the ball and then walk your feet out until your hips are in line with shoulder level. Then lift your hips up towards the ceiling, and then lower them back down. Complete some slow and controlled bicep curls with the ball beneath you, or an overhead press to really work on those triceps muscles.
If you’re looking for an intense full body challenge, then a weighted burpee is a great way to go. Start in a standing position and then squat down with your hands in front of your chest. Kick your feet back so that your body is in the push up position. Then press your body up and jump into the standing position, all while keeping the weight at chest level.
Now that you have the basics down, why not test your arms with a plyometric walkout? This exercise helps to challenge your arms, legs, and back, and it’s a great way to burn that flab away. To do the exercise correctly, start with your feet shoulder-width apart and then lower your body until your hands are on the floor. Then walk your arms out until your body is almost straight, and then quickly jump back into the starting position and repeat.
But why stop there? Take your workouts one step further with plyometric crab presses. Start by getting into a crab position on the ground, and lift your arms off the floor. Then press your arms above your body and then slowly lower them back down. Keep your breathing steady throughout the exercise, and keep a controlled and steady speed.
For the real challenge, try a one-arm burpee. Start by standing and lower your body down into a plank position. Then kick the feet back one at a time so that your body is in a one-arm plank position. Then press your body up and jump into the starting position, all while keeping your weight balanced.
To really take your workouts to the next level, why not try the ultimate triceps exercise- the triceps pulldown? Start by attaching a resistance band or cable to a secure support system. Sit on the floor and make sure that the cable is close to the ground. Place one or both hands on the cable and pull down your arms until they are close to your core. Return to the starting position and repeat as desired.
Working out those arms can be hard, but with the right exercises, you’ll be able to get toned arms in no time. So get ready and grab a set of dumbbells, and get ready to get your arms under control. With these simple but effective exercises, you can finally have the arms of your dreams.
