All right ladies, now that winter has come to a close and we are starting to see glimpses of summer, it is time to start thinking about ditching those long sleeved shirts and sweaters. That’s right, no more hiding those arms under sleeves! While we are probably already overdue to start working on arms that are ready for spring dresses, it is not too late to think about getting our arms ready for late spring, summer, and life in general!
When it comes down to it, you really can sculpt the muscles that you are looking to tone. However, you do have to work for it. To help you get there faster, you should pick up a set of light dumbbells. They only have to weigh about 2 to 8 pounds, but you could always increase that weight! If you do not want to purchase dumbbells, you can use water bottles; however, you will might find that dumbbells are easier to hold.
Once you have your weights, it is time to focus on a routine. There are plenty of them out there! Your routine can be the same every day, or you could have certain exercises for every day. You should do multiple sets of each of your exercises, as higher repetitions lead to tone, while pushing for higher weight might lead to more muscle than you were planning on building! As you get stronger, you should add more repetitions, exercises, or even weight! By doing these exercises after you have done your cardio workout for the day, you will be truly giving your body a total workout.
Here are some examples of exercises that you could perform:
Side plank: While in a straight-arm side plank, you should be forming a straight line from your head to your feet, but should only be supported by one arm and your feet. Your other arm should be over your head, reaching for the ceiling, but in line with your supporting arm. From this position, you should lower your free hand and lift a free weight from your side to the ceiling. Repeat! This will work on your shoulder muscles.
Bicep curl: From a standing position, take a weight in each hand and place your arms at your sides. Place your palms forward and bend your elbows so that you raise the weight from your side to your shoulders and back down.
Tricep dip: To work your triceps, start by sitting on a chair. Then, slide your feet and hips forward until you get your butt off of the chair. Your arms should be supporting you. Now, bend your elbows and lower your butt. Once you have done that, straighten your arms and repeat that dip again!
Triceps extension: Want more tricep work? Start by standing up with your arms by your side with a weight in each hand. Now take your elbow and bend and lift it behind you. Extend your arm back until it is straight, and then lower your hand.
Lateral raise: If you are looking for some more shoulder work. you might want to try this exercise as well as the side plank. From a standing position, place a weight in each hand and face your palms toward your legs. Now raise your arms up, directly out to the side until they reach your shoulder height. Slowly let them come back down and repeat!