Many of us have arms we are not happy with and we are desperate to tone them up. Particularly during the summer months when we want to wear singlet tops and short sleeved clothing which exposes the arms.
Luckily, there are many types of exercises available to help solve this problem. The exercises can tone up the arms and get rid of those flabby wobbly parts which we all get embarrassed about. The main and easiest two exercises are the bicep curl and the tricep dip. These can easily be performed at home and do not require any specialist equipment.
The first exercise to try is the bicep curl. This particular exercise gives great definition to the upper arm.
To perform the exercise you have to stand with your feet hip width apart, your knees slightly bent and your arms by your sides. You begin with your elbows being slightly bent and by holding the weights so that the palms of your hands face forwards.
You then have to bend your arms and lift the weights towards your shoulders. Make sure you keep you elbows tucked in close to your body. At the top of the movement, flex your biceps to increase the effectiveness of this move.
Whilst doing the exercise, make sure you keep it slow and controlled. Also keep your back straight at all times as you lift the weights.
If you are new to exercise and do not have any weights you can use household items such as a can of beans from your kitchen cupboard or bottles of water.
Do three sets of 10 – 15 repetitions of this exercise every other day.
If we gain weight on our arms a lot of us, particularly women, notice this on our triceps. The area tends to become very wobbly indeed so a good exercise to tone this area up is a tricep dip.
The exercise is extremely effective and can be done around the home. If you do not have a work bench use a sofa, the end of a bed or a table even. The exercise involves the whole of your own bodyweight being lifted which will also help improve posture whilst strengthening and protecting the skeletal system.
To perform the exercise you must have your feet hip width apart whilst keeping your back very straight and close to the bench. Knees must be bent at an angle of 90 degrees.
Then you must lower yourself until your arms are bent at 90 degrees and then you must push yourself back up until your arms are straight but not completely locked.
Do three sets of 10 – 15 repetitions every other day.
If you stick to a regular routine of performing these two exercises you will soon see a vast improvement in the tone of your arms.
What is your favourite arm exercise? Let us know by leaving a comment below or posting on our Facebook page.