Tone and strengthen your arms while working to lose the jiggle with these two exercises that will give you a high return on your investment. It doesn’t take much time to perform these effective arm exercises, so even if you only have a minute in your day, hit the floor and get to it girl! #Noexcuses
(Below is a quick video workout tutorial if my explanations leave you needed more explaining!)
1. Tricep dips
This directly targets your triceps, no confusion there! You will feel the blood rushing to these muscles immediately after performing. I like to do at least 3 rounds of these with my legs fully extended. If you can't quite get there yet, keep your knees bent, but be sure to not use your legs to lift you up... then you won't be getting the most out of the move.
While sitting on a chair or bench , place hands next to your hips on the edge, with legs stretched out before you, or knees slightly bent and feet flat on the floor.
Scooch your butt off the seat so you're holding yourself up.
Slowly lower your body by bending your elbow to a 90˚ angle (or as low as you can without going past that 90˚)
Push yourself back up by straightening elbows
Repeat for 10 reps, 3x
2. Push Ups
These are the OG of arm exercises and you get a lot of bang for your push up buck since it also works to strengthen your core. Every day I try to get in at least 10 push ups since you can literally do them anywhere! I’ll hit the floor next to my kid playing Legos and if he doesn’t take that as an opportunity to climb on my back I consider it a success. #momlife
Here's how to properly perform a push up:
Make sure shoulders, hips, knees and ankles are aligned in a plank position and your back is flat
Place your hands shoulder-width apart
Slowly bend your elbows and lower your body as close to the floor as you can. Hold for a count and then push your way back up to starting position.
Tip: Pay attention to your elbows, you want them bending behind you, not out to the sides. This helps target your triceps even more!
In my experience, performing a push can be a difficult exercise to master, so don’t give up on them if you’re struggling. I have two modifications you can try to help get you working your way up to a full push up. Remember, it’s all about progress so even a small step toward achieving a big goal is always better than doing nothing at all.
Two Push Up Modifications:
Perform the move from your knees (make sure to have good padding under your knees), or standing with hands on the wall. This will lighten the load you'll have to push against. Make sure to keep your body aligned.
One of my favorite moves for building arm strength is to do a plank push up. This can build incredible strength and can help you to become much better at push ups.
Start with knees and palms on the floor. Hands are shoulder width apart, with shoulders right above wrists. Check to make sure shoulders, hips and knees are in alignment.
Slowly lower one elbow to the floor, followed by the other elbow so you're in a low plank.
Hold for a count and then place one palm back to the floor and push up to place the other palm back onto the floor.
If my description at all confuses you, check out the quick video tutorial below and make life easier for yourself!