During summer, when most of us are wearing spaghetti straps and showing lots of skin, women want their arms looking sleek and toned. Try these simple moves that will allow you to bare your arms proudly.
Water Bottle Toss
For the cardio fanatics out there who typically carry a water bottle along for their walks, there is a way to turn that extra weight into an easy arm workout. As you walk, holding the water bottle in one hand, extend your arm back in a natural way like you would swing your arm while walking. Then, bring your arm forward and toss the bottle into the other hand. Extend this arm back, before curling your arm forward again tossing the bottle back to the original hand. Toss the bottle back and forth as you walk, falling into a natural rhythm. The changing motion of the water adds an extra bit of resistance, and tossing the bottle will also help to improve your overall coordination. Begin doing this for ten minute intervals, and slowly increase the duration over time.
Sideways Plank Walk
Hold your body off the floor as if you were at the top of a push-up with your arms straight and your hand positioned in line with your shoulders. Move your right arm out away from the center of your body about five to ten centimetres, and then do the same with your left. Your hands should now be positioned wider than the breadth of your shoulders. Return one arm back to its original position, and then the other. Repeat the exercise as often as you feel comfortable, making sure to alternate the starting hand, for up to 10-15 reps and 2-3 sets. Remember to not lock your elbows, keep your whole body as straight as possible, and to tighten your stomach.
Sit on a chair with your legs bent at a 90 degree angle. Set your arms on the seat behind you and move your body off of the chair until you are supporting yourself with only your arms and legs. Slowly lower your body (going only as low as it feels comfortable) before flexing your arms and pushing yourself back up to the chair level. Repeat 8-10 times. This is great for toning the back of your arms, and helps to get rid of that excess flab.
Single-Arm Preacher Curls
This is one of the best exercises to work on your biceps, which will give you that nice shapely look to your upper arm. Standing behind a sofa, rest your upper arm on the backrest with your armpit close to the cushion. Make sure to keep your back straight. Starting with the dumbbell curled up, lower your arm till it is almost fully extended, making sure to not bend your wrist back or lock your elbows. Then slowly curl your arm back up. Aim for 10-15 reps for 2-3 sets.
Horizontal Arm Extension
Holding dumbbells at your sides, using a controlled movement, slowly raise your arms out to the side until they are almost horizontal with your shoulders, before lowering them back down. Try not to rely on momentum, and repeat the exercise for 10-15 reps in 2-3 sets.
Alternate method: lift your arms out in front of your body.
Note: Remember when working out to use controlled and fluid motions. Make sure to never over exert yourself and to keep hydrated. While exercising you should always visualize your ideal body and focus on your movements.