Summer is the best time to show off your arms. Bathing suits, halter tops and sleeveless dresses – there is nothing more attractive than toned, defined arms!
Here are 3 simple exercises you can do at home or anywhere that will help you get the arms you want by summer. You will need a chair or a park bench and a pair of dumbbells to complete these exercises. Start each exercise sitting on a chair or a park bench (or a stability ball for the more advanced), pelvic tilt (tilt hips forward under shoulders) and plant your feet firmly on the ground shoulder width apart.
In order to get a nicely defined arm, we need to focus equally on 3 muscles: the triceps (the back of the arm), the biceps (the front of the arm) and the deltoids (the shoulders).
Tricep extension – Hold one dumbbell using a triangle grip with both hands. Don’t grip the weight too tight. Bring weight behind your back so it rests between the shoulder blades with the elbows pointing up and forward. Exhale and press the weight up toward the sky by extending the arms slowly. Then lower. Repeat 15 times. This exercise will tighten the area at the back of the arm and prevent you from having loose, saggy arms. Recommended weight: 5-8 lbs.
Double bicep curl – Hold one dumbbell in each hand. Start with weights at your side. Slowly contract the bicep to curl the weight up to shoulder height then slowly lower down. Elbows should stay close to the body. Repeat 15 times. This exercise will give the front of the arm a beautiful, slightly rounded shape. Recommended weight: 5-10 lbs.
Shoulder circles – Loosely grip light weights (or no weights at all) and extend arms out to side so they are parallel to the floor (in the shape of a “T”). Slowly do small arm circles forward. 50 forward. Bring arms down and rest for 30 seconds. Then repeat with 50 backward shoulder circles. The more you work the medial deltoid (the top of the shoulder), the thinner your waist will appear. Remember the days of shoulder pads?! Recommended weight: 0-3 lbs.
For best results, complete this cycle 2-3 times. Exercises should be performed on alternate days, 3 times a week. Remember that the more body fat you carry, the harder it will be to see how toned your arms are. Stay hydrated, make healthy food choices, reduce calorie intake by eating smaller portions and you start to see results by summer.
And have fun with it!
Thank you, will keep at it and hope the body cooperates 😉