Fitness First: 5 Ways To Get Great Arm Tone Without The Gym
Keeping up with a gym routine is hard. It always ends up in you going for Happy Hours or a post work siesta. With summer approaching, those sleeveless outfits need some toned arms to fit in. Here are some quick fixes that can be done almost everyday without any excuses.
Each of these moves should be done for a whole minute, start with one run-through (so five minutes and you’re done!), and then repeat them as you gain strength.
Do: Stand up straight facing a wall, with your face about six inches away from the wall. Place your hands on the wall shoulder width apart. Step back as far as you can with both feet on the ground. Inhale as you go down into the push-up, keeping your glutes tucked as you descend, and exhale as you push away from the wall.
Tip: If the push-ups are too difficult with a full step back from the wall, walk your feet in a little to where you can comfortably do them. You’ll be able to build up to it.
Do: Sit on the floor with your knees bent and your feet and fingers facing forward, as if you’re about to do a crab walk. Then, tighten your abs, tuck your glutes, and lift your pelvis up until your body is in a reverse tabletop position. Lower your body by bending your arms, activating your triceps. As you near the floor, keep your butt off the floor so that your core and arm muscles remain active. Keep repeating the dips for one minute.
Tip: If you’re a beginner or don’t necessarily have core control yet, it’s okay to touch the ground, but try to touch it just slightly and push back up.
Half Circle Arm Rotations
Do: Stand with your feet hip-width apart and hold your arms out parallel to the floor. With your palms facing forward, cup both hands as if you’re holding a tennis ball in each hand. Rotate your whole arm forward in a half circle so that the cupped hand goes from facing forward to facing behind you. Keep your elbows locked to maximize muscle engagement. Then, rotate back into your original position. Rotate back and forth as fast as you can.
Tip: Think of the motion as a slap forward and a slap back.
Do: Bend slightly forward by hinging at the hip. Bend your elbows at your sides, and pull your arms back without unbending at the elbow, creating a rowing motion. This works biceps and triceps in addition to activating the muscles of your upper back. Repeat for a full minute.
Tip: Make sure to keep your arms close to your sides to maximize the effectiveness of this workout.
Do: Stand with your feet spread out shoulder width apart and your arms by your sides. Jump up and spread your arms out over your head so that you form an “X” shape at the top of your jump. As you land, bend your knees slightly to soften your landing.
Tip: This can be tough to do for a full minute when you’re just starting out, but do as many as you can.
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