As spring rolls around the corner, we begin to dust off our t-shirts and tank tops one by one. As you try on certain sleeveless tops and sleeveless dresses, you notice that your arms aren’t as shapely as they used to be. There’s no need to start stressing, there is still time to tone those arms. Once you dedicate some time to these exercises, you’ll be ready to pack away those long sleeve sweaters and slip into something a little more revealing. Now is the time to start shaping up those arms just in time for the warm weather!
Chair dips: This is a great workout that targets your triceps (the back of your arms). First, face away from the edge of a chair (or anything that can hold weight). Next, support the weight of your body by putting only your hands on the edge of the chair and extend your legs out in front of you. Then, using only your arms, lower your body towards the floor until your elbows makes a 90-degree angle. After that, using only your arms again, raise yourself back up. The exercise will really burn, however the faster you do it, the more effective it will be. Start with three sets of 15.
Lying Barbell Triceps Extensions: -That can be a mouth full! This exercise is also known as skull crushers. This one targets your triceps as well. First, lay on your back on a flat bench. Next, grip your hands fairly close to each other on the barbell. Now, raise the barbell perpendicular to your body. After that, lower only your forearms until your elbows make a 90-degree angle. Then repeat. Do four sets of 12.
Bicep curls: This is a classic arm exercise, yet is only effective when done correctly. The key to this exercise is to keep your elbows close to your side. Don’t let them move forward! First, hold the dumbbells with your palms facing forward. Next, lift your forearm to your shoulder without moving your upper arm. Slowly lower your forearm after that and then repeat with your other arm. You’ll want to do this at a slow to moderate pace (depending on the weight you choose). Do four sets of 12 for each arm.
Barbell Bicep Curls: This is similar to the previous exercise, however this one allows you to lift more weight. For this exercise, your going to have the same form as the dumbbell curls. Your elbows must stay by your side. Instead of alternating your arms with the dumbbells, you are going to lift both of your forearms while holding the barbell. Do four sets of 12.
T Pushups: This one does not require any weight; it’s all on you! This is just your average pushup with a little twist, literally. Get in the pushup position. Next, do a regular pushup. In case you’ve never done a pushup in your life –which is completely understandable- lower your body using only your arms. You should be going as low as you can, but ideally your chest should touch the floor. It is important to keep your elbows close to your body. Now here’s the twist, as you raise your body back up, simultaneously raise one arm straight in the air while turning your entire body on its side. At this point, you are supporting yourself with one arm and the side of your foot. After that, lower your arm until you are back in pushup position. Do a pushup and repeat again with the other arm. This is a hard work out, but it will help you dominate your natural body strength. Do ten on each side.
A toned arm can make just as big of a difference as a toned stomach or toned legs. People will surely notice the improvement, especially since spring weather calls for shorter sleeves. These exercises will help you look great in any spring outfit!