May 26, 2015
Warm weather has us showing off our arms and shoulders in gorgeously revealing tank tops, sundresses and other sleeveless looks. If you need to whip those arms in shape and get more upper body definition, we’ve got you covered with just the right moves. Before you know it your arms will be stronger, toned and ready to show off in a strapless, backless or any kind of sleeveless look.
Just Sculpt It
Sleek, sexy, sculpted arms are just around the corner when you put together these moves. Start with the shoulders and work your way to the triceps, biceps and upper back. Begin with light weights at 3-5 pounds and add more weight (8-10 lbs. and up) as you progress and become stronger. You can always add more reps to each set with the lighter weights too. Want to get rid of jiggly arms? Increase your reps and cardio.
Remember that the first week you can do one round of each exercise and add more circuits as time goes by. Do these sets 3-4 times a week for fast results.
- Shoulder Press: Place feet together, hold your dumbbells and lift your arms up and at your sides at a 90-degree angle. Palms should be facing forward. As you press your arms overhead turn your palms in and step forward with your right foot. Step your right foot back to your left and bring your arms to start position. Do it again with the alternate leg. Complete 15-20 times on each side.
- 90-Degree Raise Squat: Stand with feet hip-width apart and hold dumbbells in your hands. Your left hand should be in front of your left thigh and right arm to the side of your right thigh. Lower into a squat, raise your arms up into a 90-degree angle. Left arm in front of shoulder, right arm out at your side. Lower arms as you come to standing position. Repeat 15-20 times.
- Arm Curls: Stand with feet together, core tight, shoulders back and arms at your sides. Holding weights in both hands with palms facing you and simultaneously lift them up and contract your bicep. Do 15-20 times.
- Tricep Kickbacks: Stand with a weight in one hand and bend the opposite knee. Lean forward at a 45 degree angle. Keep your elbow close to your body. Contract your tricep behind you with your arm only moving between your elbow and fingers.
- Push-Ups: The traditional push-up on your knees (feet not crossed at ankles) or feet. Do 15-20 reps. For added resistance or to change it up do a push-up and extend one arm out farther and press down. Do the same on the opposite side.