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Here’s a 9-step regime to strong, lean arms
What’s sexier than toned, sculpted arms? Get yours amped up and ready for the dressy Christmas season with this series of sexy arm exercises. All you need is a set of weights (1-2 kg each). We guarantee you’ll see results in two weeks. While consistency is the key to success, remember that recovery is equally important. Be sure to rest arms on alternate days.
Plank
Kick off your warm up regime with an intense static plank that focuses on the arms, as well as the glutes and core. Inhale through your nose at the start of each move and exhale through your mouth on exertion. HOW TO DO IT: Keeping your body in a straight line from your heels to head with hands under shoulders and feet tucked. On exhale, lower halfway down toward the floor, elbows bent in close to your ribs. Get as low as you can without slouching. Make sure your body is a solid plank, pelvis does not sag, shoulder blades are slightly rounded and abs, arms, legs and glutes are strong and engaged. Start with two reps of ten pushups.
BICEPS CURLS
HOW TO DO IT: Sit on a chair with weights in your right hand and rest your upper right elbow against your inner right thigh. Your right arm starts hanging straight down toward the floor. Your inner thigh supports your upper arm and helps isolate your biceps. Tighten your abs and straighten your back. Slowly curl the weight up toward your chest, then slowly lower the weight back to the starting position. Repeat for 10 reps before switching arms. Do three to five sets on each side.
TRIANGLE (OR DIAMOND) PUSH-UPS
HOW TO DO IT: Start in a plank position, but bring your forefingers and thumbs together on the floor so they create a triangle (or diamond) shape. From this position (either fully extended on the feet or in a kneeling plank), lower down into a low push-up. Elbows will come out wide to the side, and your chest should lower directly down toward the triangle on the floor. Tighten the abs and glutes as you lower and lift back up and focus your breathing into the triceps area. Start with three sets of five and work up to three or four sets of 10.
TRICEPS DIPS
HOW TO DO IT: Begin by sitting on the end of a bench and gripping the edge with your hands beside your hips. Roll knuckles forward and arms firmly alongside the ribs. Stack ankles directly under your knees or further away from your buttocks and not underneath your hamstrings. Keep the back vertical and drop the butt off the edge of the bench, slowly lower down. Go as low as you can while still being able to lift yourself back up without pause. Engage your abs as you lower and lift. Inhale on the way down, exhale on the way up. For an added challenge, when you’re in the lowered position, do tiny pulses (about an inch up and down) for the last 15 seconds of your minute.
ALL-FOURS TRICEPS EXTENSIONS
HOW TO DO IT: Grab a weight with your right hand and line your right biceps up to your ribs, keeping it glued there throughout this exercise. Extend your right forearm back until your right arm is completely straight and parallel to the floor. Bring the forearm back toward the shoulder, pivoting from the elbow joint. Repeat this for 10 reps. Switch sides. Do three to five sets of 10 on each side.
REVERSE FLY
HOW TO DO IT: Starting from kneeling position, hold a weight in each hand and roll your shoulders back while lifting buttocks away from the heels (about four to six inches). Squeeze the abdominal muscles in as you bring the arms into a soft-bent circle in front of the chest, just below shoulder height. With palms should face inward toward each other, open arms wide apart towards the back. Do three to five sets of eight.
SERVE-A-PLATTER
HOW TO DO IT: Hold a weight in each hand and sit on a chair or flat bench. Plant feet hip-width apart on the floor. Sit up tall, engage the core and lengthen through the top of the head. Hold arms up to just above shoulder height as though you are carrying a tray or platter in your hands, with palms and underside of your forearms facing up. As you lower, bring your elbows to the point just before they go behind your back and lift back up. Do three to five sets of eight. For a challenge, circle arms up and outward when your arms have served the platter up. Exhale on each circle.
SHOULDER PRESS
HOW TO DO IT: Hold a weight in each hand and sit on a chair or bench. Plant feet firmly on the floor about hip-width apart. Bend elbows and raise upper arms to shoulder height so the arms form the shape of a football goal post. Pull abdominals in and keep back straight. Inhale as you press arms up over head toward the ceiling until the hand weights touch slightly. Keep elbows strong, but don’t lock them at the top. Exhale as you bring arms and elbows down, ending with elbow joints at shoulder height. Keep legs and hips stable and firmly planted on the floor. Do three to five sets of eight.
DUMBBELL ARM CIRCLES
HOW TO DO IT: Sit in a chair or stand with feet shoulder-width apart and knees slightly bent, hold a weight in each hand and bring your arms to chest height, slightly wider than your shoulders. Engage core to keep your pelvis stable. With both arms extended out and straightened, make small circles inward (about four inches in diameter). Do this for 15 seconds before reversing your circles. Do three to five sets of these.
