Short sleeve season is definitely here, which means those arms are constantly on display. While finding time to exercise can be tricky, with these few simple moves you’ll dare to bare arms.
1. Toned Arms: Dumbbell Curls
Whether you’re using five-pound weights or 15-pound weights, dumbbell curls are a great to tone-up your biceps. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing up. Fully extend your arms on each side leaving a slight bend at the elbow. Lift the weights slowly until the dumbbell reaches just below your shoulder and then slowly bring the weight back down. Make sure your shoulders are loose and your abdominal muscles are tight. Try for five to 10 reps and build up from there.
2. Toned Arms: Plank
The plank is a great way to not only tone your arms, but to work your core muscles as well. Begin with a position similar to a push-up, but instead place your forearms on the floor. Keep your abs contracted while holding your body in a straight line for at least 10 seconds to start (trust us, you will feel the burn). After 10 seconds, take a break and give the plank another try with the goal of working up to holding the position for 30 to 60 seconds. This exercise is a favorite of many celebrities and will get you in tip-top shape fast!
3. Toned Arms: Tricep Kickbacks
Looking to get rid of that dreaded “bat wing?” Tricep kickbacks will do the trick! Grab a weight that’s at least five pounds and stand with your knees slightly bent. Bend at the waist to a 45-degree angle (make sure your back is straight) and place you right leg in front of your left. Rest your right hand on your high and lift the weight in your left hand to a 90-degree angle. Move the weight back until your left arm straight and then slowly move it back. Continue this movement for 10 to 12 reps and then repeat with your right arm.
4. Toned Arms: Tricep Dips
No weights required for this exercise – all you need is a chair! Sit on a chair (or bench) with your hand palms down on the end of the seat. Move forward so your backside is no longer on the seat and then slowly dip your body as if you were doing a reverse push-up. Perform at least eight reps and repeat.
5. Toned Arms: Triangle Push-Ups
New research from the American Council on Exercise found that the triangle push-up is the best move for toning all the muscles in the arms. Though this move is very difficult, you can easily modify it by doing the push-up on your knees instead. Begin with your hands on the floor below your chest, and place your hands together to form a triangle with your thumbs and index fingers toughing. Keep your hands in this position while performing the push-up and try for at least five push-ups and build your way up.