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Workouts For Busy Women To Tone Up Their Arms

Madhura Mohan

Posted on February 09 2021

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 id you pick a beautiful sleeveless t-shirt at a shopping mall yesterday but soon put it back in hanger thinking, you are not ready to go sleeveless yet? I am sure most of you ladies would do this. You may be thinking you need to turn down some pounds from your arms to make them look more defined before you go sleeveless. Hmm…that sleeveless t-shirt would linger long in your mind but you keep postponing your dreams for sculpted arms…

Don’t worry, today I’ve come to make your dream come true with exercises which don’t intend to bulk up your arms but build up basic strength, make your arms leaner, tighter and create an arm definition.

Come on ladies, lets’ quickly go ahead and make the workouts happen…

 

FRONT EXTENSION

1. Stand with your feet hip-width apart with a dumbbell in each hand at thigh level (your palms should be facing your thighs).

2. Raise the dumbbells parallel to the floor (with one arm at a time or both hands together as per your convenience) until they are at your chest level.

3. Hold the contraction for a moment and lower the dumbbell to the starting position to complete one rep.

 

AROUND THE WORLD

1. Stand with a dumbbell in each hand down in front of your legs with palms facing away from you.

2. Lift your arms out to the sides and upwards overhead, keeping your dumbbells almost touching each other.

3. Return the weights back down to the starting position to complete one rep.

     

    SCARECROW EXTENSIONS

    1. Stand with your feet shoulder-width apart.

    2. Hold the dumbbell down by your sides with palms facing your legs.

    3. Lift your elbows up, until they are in line with your shoulders, with knuckles facing the floor.

    4. Extend the weights out to the shoulder height.

    5. Return back to the starting position to complete one rep.

     

    SIDE CURLS

    1. Stand with your feet shoulder-width apart with your palms facing away from you.

    2. Bend your arms until they are in line with your shoulders, curling the weights in towards your shoulders.

    3. Pause and then slowly return your arms to the starting position to complete one rep.

       

      GOAT POST PRESS

      1. Start with your feet shoulder-width apart with your palms facing away from you.

      2. Bring your elbows out to the side creating a goal post position with arms.

      3. Your arms should be at the sides of your head and abdominals should be tight.

      4. Press dumbbells slowly up in front of your face keeping arms are straight.

      5. Slowly return to the starting position to complete one rep.

         

        OVERHEAD TRICEP EXTENSION

        1. Stand straight with your feet shoulder-width apart, holding a dumbbell in each hand.

        2. Lift the dumbbell until your arms are fully extended and directly above your head.

        3. Bend your elbows and slowly lower the dumbbell behind your head.

        4. Slowly return to the starting position to complete one rep.

         

        HAMMER CURLS

        1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at arm’s length.

        2. Lift the weights up until they reach your shoulder level, with your palms facing each other.

        3. Hold and squeeze the biceps for a second and then slowly lower the dumbbell to the starting position to complete one rep.

           

           

          SPEED BAG PUNCHES

          1. Stand with your feet shoulder-width apart and forearms up and parallel to each other without touching.
          2. Rotate your wrists away from your face as if you are punching an invisible speed bag.
          3. Repeat and add up more reps.

           

          Before I end this blog, would like to share with you all a general information. A reduction in testosterone levels is normal as you age but can make your body store excess fat, rather than building muscles which will show in your arms.

          Having a poor diet, like including a high amount of refined grain and sugar can lead to a high amount of calorie intake. Consuming more of sugar-laden foods can increase body insulin. High insulin in the body will let the calories start storing fat rather than being used as energy.

           

          Next time, you crave for a big chocolate bar or a large mug of ice-cream, pasta, think twice or if you are wise enough, remove them from your mind…

           

          Ok, ladies, try to do these exercises at least twice a week to sculpt, firm and flaunt your arms in sleeveless…after all, you deserve to be diva…

           

          Also read: Shoulder Stretches For Improved Mobility

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