5 Exercises To Tone Arms

The months of the munchies are upon us with more of us indulging in life’s little pleasures, ie. everything delicious. This doesn’t mean you shouldn’t be keeping fit and healthy with home exercises being our favourite way of staying that way. We know, it’s dark and cold outside, so get a mat for your kitchen floor and tone your arms with these 5 moves.

1. Plank and Rotate

Twisting in a plank position fires up the core and works those love handles. Begin in a plank position holding a five-pound dumbbell in each hand, keeping your wrists stiff to protect the joints. Open your feet a little wider than hip distance. Lift your left hand to the ceiling, twisting through your entire torso. Your pelvis will rotate, but keep it level. Bring your left hand back to the floor, and repeat this action on the other side to complete one rep. Do 10 to 15 reps to complete a set.

Plank-Rotate

2. Single-Leg Scarecrows

Challenge your balance while working the small muscles that support your shoulder, known collectively as the rotator cuff. This move also makes for shapely upper arms. Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees. Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor; then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep. Do 10 to 15 reps, then switch legs lifting the left leg up, and stand on the right foot for another 10 to 15 reps to complete the set.

Single-Leg-Scarecrows

3. Squat, Curl, and Press

Moving from a squat to an overhead press gets the heart rate going (read: more calories burned) while building shapely glutes and gams. Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes. Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl. Stabilise your torso and keep your arms moving upward performing an overhead press with the palms facing out. Lower your arms back to your side to complete one rep. Do 10 to 15 reps.

Squat-Curl-Press

4. Lying Overhead Reach

Work your shoulders and your abs with this exercise. Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. Raise your arms toward the ceiling, keeping the elbow joint slightly bent. Reach your arms overhead, bringing the dumbbells to tap the dumbbells on the floor above your head. Do not let your back arch away from the floor as your lower the weights. Raise your arms back to the starting position to complete one rep. Do 15 reps to complete a set.

Lying-Overhead-Reach (1)

5. Seated Russian Twist
Work your muffin top and tighten your core with this simple move. Sit with your heels about two feet from your butt, holding a dumbbell at your chest. Keeping your back straight, lean your entire torso back a few inches. You should feel your abs working to keep you upright. Without rounding your spine, rotate your ribcage to the left, then return to centre to twist to the right. This completes one rep. Do 15 reps to complete a set.

Seated-Russian-Twist

Credit // Pop Sugar

Featured Image // Shape

 

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