Arm Workouts For Toned And Slim Arms

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Are you looking for a quick and easy arm workout that will give your biceps and triceps the burn they need? Ladies, all it takes is 5 minutes a day to start working on your goal and say goodbye to flabby arms.

7 Arms Workout Exercises You Can Do at Home

Most of these arm exercises can be done while standing up, but some exercise will require you to sit or lay down on the floor. I recommend a Yoga may help lessen the pressure on your hands and knees.

1. Forward Arm Circles

Arm circles are a great exercise for baseball players. It’s a dynamic exercise that works out the muscles on your shoulders. You can also use it as a warmup for upper body workouts.

How to do forward arm circles:

  • Stand with your arms stretched out, with your feet shoulder width apart.
  • Make sure your palms are facing the floor.
  • Rotate your arms forward in a circular motion.
  • Do this exercise continuously for 30 seconds.

Tip: Do this exercise with dumbbells for more of a challenge.

2. Reverse Arm Circles

This is the counterpart of forward arm circles. It focuses on the same muscles.

How to do a reverse arm circle:

  • Stand with your arms stretched out, with your feet shoulder width apart.
  • Make sure your palms are facing the floor.
  • Rotate your arms backward in a circular motion.
  • Do this exercise continuously for 30 seconds.

3. Bicep Curls

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Bicep curl is an isolation movement that engages the muscle running from the shoulder to the forearm, the brachioradialis, and the brachialis. This exercise is great for those who really want to get rid of their flabby arms.

How to do a bicep curl:

  • Stand with your feet shoulder width apart and your arms at your side.
  • Close your fists and lock your elbows against your body.
  • Then curl your arms upwards toward your chest.
  • Then return to the starting position with the elbows straight down and repeat.
  • Do this exercise repeatedly for 30 seconds.

4. Knee Pushups

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Pushups are a great exercise for the upper body. It engages pectoral muscles and triceps. A knee pushup lessens the pressure on your joints and upper body.

How to do a knee pushup:

  • On your mat, start with your hands and knees on the ground. Your hands should be under your shoulders with your elbows fully extended.
  • You can choose to cross your feet.
  • While keeping the back straight, lower your elbows until your chin almost touches the floor.
  • Raise your body and repeat.
  • Do as much as you can within 30 seconds.

5. Overhead Press

This is a compound exercise that will engage your biceps, triceps, and deltoid muscles. This exercise is usually done with barbells or dumbbells, but you can still get the engagement even without the equipment.

How to do an overhead press:

  • Stand with your arms up aligned to your shoulders, with the feet hip-width apart.  Make sure the elbows are bent at 90 degrees.
  • Exhale and slowly push your arms up over your head until your arms are fully extended.
  • Inhale and bring it back down to the starting position and repeat.
  • Do this exercise repeatedly for 30 seconds.

6. Floor Triceps Dips

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This is a compound movement often done with an elevated foundation, but you can also do this on the floor.

How to do a floor triceps dip:

  • Sit on the floor with your knees bent and your feet flat on the floor.
  • Then put your hands on the floor behind you, right under your shoulders with your fingers pointing at your hips. The elbow will be fully extended.
  • Bend your elbows back and then lift yourself up until the elbows are completely extended and your hips are way off the ground.
  • Bring your elbows back down but still keeping your butt off the ground, and then lift yourself up again.
  • Do as much as you can within 30 seconds

7. Plank

This is one of the best arm workouts that will test your endurance. When doing this exercise, it’s important to keep your body straight the entire time.

How to do a plank:

  • Lie on your belly with your toes pressing against the ground.
  • Elbow must be under your shoulders, bent at a 90-degree angle. You can rest the weight on your forearms.
  • Lift your body and make sure your body forms a straight line from your head to your feet.
  • Hold this position for 30 seconds without letting your hips sag down.
  • if you can do 30 seconds with ease, try to challenge yourself and hold the position longer.

If you’re looking to tone your arms, these simple exercises can help you. You can do them with or without any equipment. Keep in mind that an arm workout with dumbbells will provide better results. Don’t forget that you need to work on arm strengthening exercises to remove saggy fat and replace it with muscles. Add this 5-minute arm routine into your weekly arm workout and you’ll see slimmer and shapely arms.

Which of these arm exercises is your favorite? Mention them in the comments section below!

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