Who wants toned arms?! Do these exercises !!
There are a few exercises that you can do in the gym and at home to make your arms more toned and looking good in a sleeveless top or dress.
These are my favourite "no equipment" exercises that I do to keep my arms toned and feeling strong!
Engage your core and stand up nice and straight with your arms out at shoulder height.
With control make slow, small circles with your arms.
Repeat this exercise for at least 30 seconds moving your arms in a forward motion or backward.
Ensure to keep your shoulders down and back at all times and do not use your neck when you start to get tired.
Start with both hands on the floor slightly further than shoulder width apart and feet together behind you resting on either the balls of your feet or knees.
Whilst keeping your back straight and stabilizing through your core (abdominal muscles), bend your arms and lower your torso to the floor until your arms form a 90-degree angle.
Push through your chest and extend your arms to lift your body back into the push up position.
NOTE: If you find doing a pushup to difficult to start with on your toes, then you can perform the exercise on your knees or even on the wall.
Place your forearms (wrist to elbow) on the floor and linking your fingers together and resting on the balls of your feet. (Plank position). Ensure that your back remains straight and that you are stabilising through your core.
Release your right forearm and push up onto your hand placing it firmly on the floor slightly outside of your shoulder and adjusting your body weight accordingly.
Pushing up onto your right hand, followed immediately by your left in the same pattern, and re-adjust your body weight to the middle.
Reverse the pattern above returning to plank position, ready to repeat the exercise again but starting with the other arm first.
Ensure you are alternating from left to right.
Tricep Push Ups:
Lie on the floor face down and place your hands closer than shoulder width for a close hand position.
Option 1 is to perform this exercise on your toes, option 2 is to perform this exercise on your knees.
Lower yourself until your chest almost touches the floor.
Keep your elbows in-line with your body as you come down and drive back up.
Position your hands so that they are shoulder width apart on a secured bench or chair.
Slide your butt off the front of the chair/bench with your legs extended out in front of you.
Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbows.
Slowly bend your elbows to lower your body towards the floor until your elbows are at about a 90 degree angle. Ensure to keep your back close to the bench/chair.
Push down to bring yourself back to the starting position- straightening your elbows.
To modify the exercise you can bend your knees instead of straightening them, ensure to keep your shoulders down as you lower and raise your body.
Starting in a push up position with arms slightly wider than shoulder width apart, position your body weight over your hands.
Keeping your left foot on the floor, bend your rights knee and lift it in towards your chest before extending it.
You then place your right foot back on the floor and bend your left leg and lift it in towards your chest.
When you feel comfortable with the exercise increase your speed so its as if you are running on your hands. (you don’t want the leg that is moving to touch the floor)
All of these exercises can be combined into an arm workout, it can go something like this:
TONED ARMS CIRCUIT:
Arm circles - 45 seconds
Push ups- 45 seconds
Mountain climbers 45 seconds
Commandos- 45 seconds
Tricep Pushups 45 seconds
Mountain Climbers 45 seconds
Tricep Dips 45 seconds
Complete each exercise for 45 seconds, try and do as many reps as you possibly can with the correct technique within those 45 seconds.
Take a 30 second rest in between sets.
Repeat the workout 3-4 times, depending on your current fitness level and ability.