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Most sports in the world test your arms strength first and foremost and it includes swimming, tennis, badminton, squash, cricket, surfing (while paddling), basketball, gymnastics, boxing etc.
Therefore it is extremely important to ensure strength in your arms. What comes with this new found strength are toned arms, thus looking at it from the perspective of looks or vanity, any inhibitions about wearing sleeveless dresses or tops vanish as do being conscious about your arms.
Strong arms also give confidence, particularly to women, to be able to do anything, to be self-reliant to pick up the heavy suitcase or heavy load.
Thus here are some exercises for stronger arms:
#1 Plank Ups
You start with a tabletop position where your palms are firmly on the floor and your body is parallel to it. With your core perfectly straight and not mounted up, else this exercise will not be too effective. Then from palm your place your elbow on the ground and do this with one hand and then do the same with the other hand and come up to the starting position again.
Do around 20 reps of these and 3 sets of the same. This not only a great exercise for building strength and toning your arms but also works your core at the same time.
#2 Pushups
Pushups are the all-time classic exercise for arms. After building strength with the planks, one can then incorporate pushups also into their exercise routine. Place your arms at shoulder width with your elbow and shoulders facing inwards and not opened up. Make sure your body is parallel to the floor with your back and core absolutely straight. And then bring your chest to the floor.
Something to watch out for is that pushups are the easiest exercise to do wrong, therefore, it is very important to always be aware of your stance and posture. In case, there is not enough strength in your arms to do a full push up then one can always do a beginners' push up or a half push up. A half pushup is one where you do the same exactly as a normal pushup but with your knees on the ground.
#3 Tricep Dips
Tricep Dips work the triceps, back and core. So all the loose hanging fat on your arms is taken care of by tricep dips. Sit on the ground with your legs in front and your back up against a box or step. Place your palms on the box or step behind you, it can also be a bed, a bench, a sofa etc.
And your fingers facing toward your body. Straighten your arms to lift your legs and butt off the ground, then bend your elbows to lower back down (without letting your butt touch the ground).
Your heels have to be firmly faced to the ground as it gives you more balance and a greater outlet for power. Also, throughout the tricep dips your elbows must be behind your body to provide that stretch and strain.
#4 Plank Taps
Plank Taps are a great exercise because not only do they work your arms brilliantly at the same time they work your core as well. A plank tap is where you are in the position of a plan with your core tight and straight except with your palms on the floor and not your elbows.
Then you take one arm and tap the opposite shoulder and bring it back to the original position. You do this with both arms. Make sure you don't move your hips while doing this exercise.
