Summer is right around the corner. When summertime rolls around, everyone starts to panic about their bodies. They diet, they hit the gym – everyone wants to look their best in a bikini! So, it is that time of the year, when our annual quest to tighten up and shed some pounds begins.
If you’re like most people, you probably don’t think about your arms all that often. But if they’re a little too soft and jiggly for your taste, it’s time to start paying attention!
You might find yourself having to wear long-sleeved shirts all the time, even when it’s hot out, just to avoid showing off your flabby arms. And forget about ever being able to wear a tank top or sleeveless dress – you’ll be stuck covering up to no matter what.
But no worries – we got you covered! You don’t need to spend hours at the gym – with a little bit of dedication and some simple exercises, you can achieve the arms you’ve always wanted.
Here are 10 simple arm exercises that may help you get your arms in shape.
1. Push-ups
The push-up is a classic exercise that has been used by athletes and workout fanatics for years. And there’s good reason for its popularity – push-ups not only improve your posture and help with your chest and abs, but they also tone your arms considerably. If you’re new to push-ups, or if you’re looking for an easier version of the exercise, simply let your knees rest on the ground while you focus on the arm movement. Remember, it’s the arm movement that matters most for your specific needs. So get down on the ground and give those push-ups a try – you’ll be glad you did!
2. Push-up and side plank
Sometimes, you want to mix things up a bit and focus on a specific muscle group. That’s where this push-up variation comes in. By rotating your body outward after each push-up, you’re focusing on your arms. This move is great for toning and definition. And because you’re alternating between push-ups and side plank, you’re also giving your abs and chest a good workout. So next time you’re looking to mix up your routine, try this push-up variation. You’ll be feeling the burn in no time!
3. Bent-over barbell row
This exercise focuses on raising weights from a bent-over position, using your back and shoulder muscles. Make sure your back is straight when you do this exercise, as a curved back could be very harmful to your spine. Begin with lighter weights and progressively increase the weight you use as your strength increases. This exercise is a great way to build muscle in your back and shoulders.
4. Triceps dip
Looking for an effective triceps exercise that you can do anywhere? Try a triceps dip! This move is great for working the triceps muscles at the back of the upper arms, and all you need is a flat surface to support your weight. If you’re doing this exercise outdoors, a park bench or picnic table will work perfectly.
It’s ideal to do this one while you’re on the go, for example between your runs. To do this move, start by lowering yourself downward with your legs stretched out in front of you and then pull yourself back up – without moving your legs.
You can make this exercise more challenging by placing your feet on another elevated surface, such as a step or stool. Give it a try the next time you’re looking for a quick triceps workout!
5. Triceps kickback
Triceps kickbacks are a great way to tone and strengthen the muscles in your arms. To do a triceps kickback, start by holding weights close to your chest with your arms bent. Then, stretching them backward in a swift, controlled motion. Your back should be bent, but be sure to keep your back straight and your core engaged throughout the exercise. As you extend your arms back, squeeze your triceps muscles and hold for a moment before returning to the starting position. Triceps kickbacks can be done with dumbbells, resistance bands, or even household objects like bottles. Start with lightweights and build up as you get stronger. Add triceps kickbacks to your workout routine two or three times per week for best results.
6. Triceps extension
The best way to do this exercise is by holding a weight behind you and pulling it up by stretching out your arms above your head. It is best to hold one end of the weight. This exercise works the triceps, which are the muscles on the back of your upper arm, and can help to tone and sculpt your arms. Tricep extensions are a simple but effective exercise that can be done at home with no equipment required.
7. Scissors
To begin, extend your arms out to the sides. Then, bring your arms in front of you, with one arm going over the other. Alternate which arm is on top, then switch direction and go the other way. You can do this exercise with or without weights, depending on your strength level. Remember to keep your core engaged so you don’t strain your back. This exercise is a great way to build strength in your arms and improve your range of motion.
8. Cobra pose
Yoga is well-known for its ability to improve flexibility and strength. However, what many people don’t realize is that yoga poses can also be excellent exercises for sculpting a leaner body. The cobra pose is one of the best poses for toning the upper arms, as it requires you to hold most of your body weight using only your arms. When doing this pose, be sure to stretch beforehand and breathe deeply throughout. With regular practice, you’ll soon see an improvement in the definition of your upper arms.
9. Upside-down “namaste” exercise
The upside-down “namaste” exercise is a slightly more challenging stretch that can help improve your flexibility. To do this stretch, start by touching your palms together completely and putting them behind your head in an upside-down position. Next, attempt to bring your joined hands further downward behind your head. However, be careful not to force the stretch or cause yourself any pain. This stretch can help to increase the range of motion in your shoulders and upper back, improving your overall flexibility.
10. Arm rotation
One of the easiest exercises you can do is arm rotation. Simply stretch your arms out to the sides and rotate them in small circles. This exercise is great for your back and will help to keep your joints limber. To get the most benefit from this exercise, be sure to keep your movements slow and controlled. You can gradually increase the speed of the rotations as you get more comfortable with the exercise. Remember to breathe deeply as you do this exercise, and you’ll soon feel your muscles begin to loosen up.
