Tired of your jiggly arms? Have you tried all that you could but this stubborn beast just won’t leave your side? Well, this is the case with majority of women who are trying to get thin and toned arms.
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Arm workouts
Arms get fat super fast and it takes a very long time to tone them. This is mainly because of your metabolism, hormones, or lack of motivation. Maybe a sudden weight gain has resulted in excess fat being deposited in this region. Nevertheless, diet is extremely important and so is the kind of exercises you do. These play a crucial role in determining whether you will lose fat in this region or not.
Lets look at some important pointers before getting into the workout:
a) Diet is a game changer. Carbs is important as they act as a source of energy. However, overloading on it will do more harm than good.
b) Protein intake is a must. 20-30 grams a protein will not only help you build muscles, but it will also help you cut down the fat.
c) Some exercises are a must. These include tricep dips and some variations of push-up. You must do these religiously.
d) Do not train your arms everyday. They might end up getting sore and hence, demotivate you from continuing with the regime. 3-4 days a week is more than enough.
Do not shy away from lifting heavy weight. Not only that, if you maintain the perfect form, your body weight might be enough too.
Now let us look at some exercises that will help you get lean and sculpted arms:
Exercise #1
Diamond Push-ups
Instructions:
Step 1: Get in the push-up position by coming down on all your fours such that your wrists are directly under your shoulder and your body is perfectly aligned from your head to your heels. Keep your core engaged.
Step 2: Bring your palms under your chest, while keeping your arms straight. Make a diamond with your thumb and your index finger.
Step 3: Bend your elbow and lower your body down to complete a push-up.
Step 4: Push yourself back up to get back to the initial position. Repeat.
Do 2 sets of 10 reps each.
Exercise #2
Tricep Dips
Instructions:
Step 1: Sit on a sturdy chair and place your palms on the edge so as to get a strong grip.
Step 2: Keep your back straight and move forward so as to lift your hips off the chair. Extend your legs in front of you. Do not bend your elbows.
Step 3: Now, engage your core and bend your elbows to lower your body down without straining your shoulders. Go as low as possible.
Step 4: Get back up and repeat.
Do 3 sets of 15 reps each.
Exercise #3
Renegade Row
Instructions:
Step 1: Hold a dumbbell in each hand and get down in the push-up position with your wrists right under your shoulder and your body forming a straight line from your heels to your head. Do not push your hips up. Keep them perfectly aligned.
Step 2: Pull your right hand up by bending your elbow. The dumbbell will come close to your chest. Keep your abs engaged throughout.
Step 3: Bring your elbow back down to the initial position and repeat for the other side. This makes 1 rep.
Do 2 sets of 20 reps each.
Exercise #4
Bicep Curl
Instructions:
Step 1: Stand with your feet shoulder width apart. Hold a dumbbell in each hand and keep your back straight.
Step 2: Align your arms in a way that your upper arms are close to your body and your palms are facing forward.
Step 3: Curl your arms up by bending your elbows. Bring the dumbbells close to your shoulder and engage your biceps. Keep your upper arms stationary.
Step 4: Get back to the initial position and repeat.
Do 2 sets of 20 reps each.
Exercise #5
Overhead Tricep Extensions
Instructions:
Step 1: Hold one dumbbell with both hands. Keep your back straight and extend your arms over your head. Your upper arms need to be close to your ears.
Step 2: Lower the dumbbell down behind you by bending your elbows. Keep your upper arms stationary.
Go down until your forearms touch your biceps. Push the weight back up and repeat.
Do 2 sets of 15 reps each.
Exercise #6
Aerolean Push Up
Instructions:
Step 1: Get in the push-up position by coming down on all your fours such that your wrists are directly under your shoulder and your body is perfectly aligned from your head to your heels.
Step 2: Bend your right elbow and bend your body to the right. Go as low as you can. Get back to the initial position and repeat for the other side.
Do this exercise for 1 minute.
