Each of us has that trouble zone we’re self-conscious about and want to tone up. For many it’s upper arms and they fear hot weather, sleeveless blouses or dresses. The good news is that by adding the right exercises to your workout routine you can start strengthening the muscles in your arms rather quickly.
In this article, you’ll find out what are the exercises that tone your arms. Practice them regularly and you’ll love your sculpted arms.
Achieve Strong, Fit And Sculpted Arms
If tightening and sculpting your arms is your goal, add these exercises to your fitness regimen three times a week. Perform one set of 10 repetitions of each, and then repeat the whole circuit two times.
1. Plank Shoulder Tap
- Start in a high plank position with your palms flat on the ground, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Your body should form a straight line
- Lift your right hand off the ground and tap your left shoulder while engaging your core and glutes to keep your hips as still as possible.
- Do the same thing with your left hand to right shoulder. That’s 1 rep.
- Continue, alternating sides.
Tip: To make this easier, try separating your legs a little more.
2. Bicep curls to push press
Although you can use weights for this exercise, it can be just as effective with household items like a can of food or bottle of water.
- Stand with your feet hip-width apart and your back straight.
- Hold your dumbbells (or household or office item) in each hand with your palms facing forward and your arms extended down to your sides.
- Keep your elbows close to your body as you curl your biceps — lifting the dumbbells to your shoulders in a controlled motion.
- Then, turn your hands outward so your palms and wrists are pointed toward the ceiling as you press the objects upward above your head. Extend your arms all the way to the top.
- Slowly bring your items back down the same way you came until your hands are at your sides in the starting position.
- Complete 10 reps
The triceps are what people are referring to when they say that their arms are flabby. In order to tighten this area and reduce “jiggle” it’s necessary to strengthen the backs of the arms. Next two exercises will help you achieve that.
3. Triceps Kickback
- Holding weights in both hands, lean forward with a flat back. Hug your elbows in towards your sides and pull them up towards the ceiling.
- Keeping your elbows still, kick the weight towards the back of the room by moving the lower half of your arm back and up towards the ceiling.
- Hold for a second, feeling the back of your arm tighten, and then release back to the starting position.
- Repeat 10 times, and complete 3 sets total throughout your workout.
4. Triceps Dips
Well known exercise. Classic for a good reason. Build your triceps by using only your body weight. Use a chair, couch or sturdy coffee table as a base.
- Place your hands shoulder-width apart on the furniture you’re propping yourself upon.
- Shift your pelvis and bottom forward so there’s an 8 – 15 cm (3 to 6 inch) gap between your back and the object — giving you clearance as you dip down.
- Bend your legs in a 90-degree angle with your feet planted firmly on the ground, or extend them out in front of you (but don’t lock your knees).
- Slowly lower your body down and back up, focusing on engaging your triceps.
- Complete 3 sets of 10 reps.
5. Downward Dog to Push-Up
This is one of those exercises that train multiple muscle groups. Downward dog to push-up targets your core, pectorals, deltoids, and triceps.
Here’s how to do it:
- Start in a downward dog position. To get into a downward dog, start from an all-fours position with wrists under your shoulders and knees under your hips. Engage your core, lift your knees, and straighten both legs as your head drops naturally between your biceps and you come into an inverted V-shape. In downward dog, your arms and back should be straight and your hips piked up to the ceiling. Your heels do not need to touch the floor, but you should feel a nice stretch in the back of your legs.
- From this position, lift your right hand and reach back to tap your left toes. Allow your torso to naturally rotate open so you can tap your toes. If you can’t reach your toes, tap your shin or knee.
- Return to downward dog and roll forward into a high plank or modified plank (by gently lowering your knees to the floor).
- From your high plank or modified plank, do a push-up by bending both arms at the elbows and lowering your chest toward the floor in a smooth movement.
- Push back up to return to your plank, then pike your hips to return to your downward dog. Now lift your left hand and tap your right toes.
- After you’ve completed the toe tap, roll forward into a plank and do another push-up.
- Continue your downward dog, to toe tap, to push-up progression.
6. Plank sidewalk
With this exercise, you’ll tone your abdominal muscles as you strengthen your arms.
- Set a timer for 1 minute before starting this exercise.
- Begin in a high plank position with your arms extended beneath your shoulders and your palms planted firmly on the ground.
- Extend your legs behind you with your toes pressing into the floor. Your core should be engaged and in-line with the rest of your body.
- Rather than remaining stationary, walk your hands and feet to one side. Take 2 or 3 steps in one direction (or as much as your space allows).
- Then, return to your starting spot and take the same amount of steps in the other direction. Continue walking side to side until your time runs out.
- Extend the exercise by 30 seconds or more if you need more of a challenge.
Keep practising these exercises and very soon, in a few weeks, you’ll notice that your arms are stronger and look much better. You’ll love your arms, be more self-confident and you’ll proudly show them off 🙂