Arms are definitely an area I neglected for far too long. I’m not really sure why though. Ever heard of the skinny arm? I mean c’mon, you’re taking a picture and stand with your arm on hip to angle it and make it appear smaller. It flatters your overall figure. That is why all the stars pose that way on the red carpet and is something I’ve done in pictures since high school. Arms are the part of the body that shows the most often in clothing and there have even been studies that show that if your arms appear toned that your entire physique is viewed as more toned or athletic overall.
As women, our upper bodies tend to not be as strong as our lower. Since I’ve gotten more into working out, toning, and strengthening my arms, I love seeing progress in them and watching myself improve in the number of reps I can do when exercising. These exercises are some that you can do with no equipment needed, so no excuses when you’re traveling or can’t make it to the gym. I remember my arms getting tired not too long ago just by drying my hair (in my defense, it can take 20 minutes..) I’m glad I’ve made some progress since then. Really, we shouldn’t leave out any one part of our bodies or focus on toning just one part, but instead work on toning our full bodies. Spot reduction doesn’t work, so make sure you’re working out those arms and if you’re really wanting to focus on them, work them out twice a week instead of just one. Adding full body exercises into your routine, like I have here, will also help!
Do the below exercises at least 3 times in a row, with a short 30 second to 1 minute break between each set. For the decline pushups and tricep dips- use a chair, a table, books, whatever you can find.
- 20 burpees + pushups
- 20 decline pushups
- 20 tricep dips
- 40 commandos
- 40 snap jumps
- 1 minute plank
Several of these exercises start with you in pushup position which includes your body weight is in your hands with your feet behind you so that your legs are completely extended and resting on the balls of your feet.
Burpee & pushup: start in pushup position, complete one pushup by lowering yourself through your elbows until your arms form a 90 degree angle. Then push through your chest (keep your abs tight!) and return to pushup position. Next, transfer your body weight onto your hands and jump your feet in to meet your hands. Then propel your body up and forward until you are standing, immediately transitioning yourself into a jump.
Decline pushups: complete pushups with your feet on an elevated surface.
Tricep dips: Start with your hands underneath your glutes, shoulder width apart, with your fingers facing forward toward your body. Then, lower your body by bending at the elbow until you create a 90 degree angle with your arms, then pushup through your hands to return to starting position.
Commandos: Start in pushup position. Then lower onto your forearm (wrist to elbow) while resting on the balls of your feet (aka plank position). Repeat starting with each hand. Keep your core tight throughout!
Snap jumps: Start in pushup position, then bend your hips and knees until your legs are parallel with the floor and your feet almost meet your hands. Then, kick your feet back so that your legs are extended while resting on the balls of your feet. Jump your feet back in and repeat.
Plank: Place your forearms (elbow to wrist) on the floor and link your fingers together (optional). Then raise your hips and torso off the ground, resting your body weight in the balls of your feet. Keep your elbows directly below your shoulders, tighten your core, and ensure that your body is in a straight line from head to toe.
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