Ladies generally have trouble zones. If it isn’t acne, then it may be stretch marks or too much belly fats or hair problems or even flabby arms/legs. Speaking of flabby arms, this might be source of concern to may ladies because it disfigures their body.
Well toned arms are desirable and achievable. With a well-balanced diet and regular exercise routine, body fat including excess fat in the back of your upper arms, can be reduced. Remember the goal is look fit and stay healthy. To get sculpted strong and toned arms fast, here are 5 arm exercises you should be doing:
- Lateral Raise
Stand straight with your knees bent slightly bent. Hold dumbbells in both hands then, let your arms hang by your sides with palms facing in. Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders (Ensure your palms are facing the floor). Lower your arms and do 8 to 12 repetitions.
- Push-Ups
Lie flat with belly down on the floor, spreading your feet roughly 15-20 centimeters apart. Then place your palms flat on the ground and slightly wider than shoulder-width apart. Keep your body straight and long, come up onto your toes and lift your body off the floor with your arms until they are fully extended. Slowly bend your arms at the elbows and lower your chest towards the floor. Stop roughly 10-15 centimeters before touching the ground with your belly. Try to keep your back and legs straight and in a single plane. Then push up.If this is too hard, do the exercise with your knees on the floor or do the exercise standing, using a wall.
- Biceps curl
Stand with feet shoulder-width apart, holding a dumbbell in your hand. Then with palm facing forward, bend your elbow and pull the weight up towards your shoulders. Lower your arm. Do 8 to 12 repetitions (then interchange with other hand)
- Plank to Push Up
Start by holding dumbbells in both hands. Bend your hips forward while maintaining a straight spine and keeping your chest up. Keep neck aligned with your back so you are gazing at the floor slightly ahead of you. Then bend elbows, keeping your upper arms alongside your body. Extend your arms one at a time behind you and squeeze your triceps muscle for a moment before returning to starting position.
- Bench Press
Lie on your back, on a weight-lifting bench, then plant both feet firmly on the floor. Reach up and grab the barbell with both hands. Pull the barbell down toward your chest, then push it away from you. Do 8 to 12 repetitions.