With summer fast approaching, it’s time to bare some flesh as sundresses, camis and vests make their way out of wardrobe hibernation. If you’re concerned about the upper arm reveal, check out these six easy and effective toning exercises, courtesy of Byrdie.com. Here’s hoping for Victoria’s Secret Angel-worthy limbs in no time...
1. Boxing Warm-Up
Move your feet while hitting a real (or pretend) speedbag for one minute. Then, use a skipping rope (again, real or imaginary) for one minute, crisscrossing your arms in front of you. These classic exercises will raise your heart rate while toning your arms.
This move transitions from a bicep curl into a shoulder press to target your biceps, triceps, and shoulders all at once. Stand with your feet shoulder-width apart, knees slightly bent, and hold a medium dumbbell in each hand. Curl the dumbbells up to shoulder height, turn them out, and lift them all the way up over your head. Keep the movement slow and controlled, standing with your core and glutes engaged the whole time. Do 15 reps.
This amped-up overhead tricep extension will tone your arms while engaging your core. Stand with your feet slightly wider than shoulder-width apart, knees softly bent. Hold a heavy dumbbell or two medium dumbbells together in your hands. Engage your abs, keep your shoulders down and bring your arms overhead, stopping when they are slightly in front of your head. Bend your elbows to lower the weight behind your head all the way down to your shoulders without letting your elbows swing open. Raise your arms back up and then move them down towards your hips, letting the weight fall between your legs, as if you were chopping wood. Using your core, immediately raise your arms back up to starting position. Do 20 reps.
4. Reverse Fly to Press-Back
This move combines a reverse fly and a tricep push-back to sculpt the muscles at the front and back of your shoulders, as well as your core and glutes. Begin in a split stance with your forward leg bent and your back leg straight. Keep your spine in line and hinge forward from your hips at about 45 degrees. Hold a medium dumbbell in each hand, arms reaching down towards the floor with palms facing your body. Open your arms out towards each side in a flying motion until your elbows are level with your shoulders, taking care not to over-extend. Slowly lower your arms back to the starting position. Next, with your palms still facing your body, press your arms back behind your hips and lower them. That’s one rep. Do 10 reps on one side, before switching legs and doing 10 more.
This exercise works the fronts and sides of your shoulders and triceps. Stand with your feet shoulder-width apart, light to medium dumbbells in hands, arms at your sides with palms facing in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until they are level with your shoulders. Hold that position for one second. Then, continue raising your arms until they’re in a high V. Slowly bend your elbows in towards your hips, and press your arms back up to the high V stance before lowering back down to the starting position. Do 15 reps.
6. Push-Ups Cycle
No arm workout is complete without push-ups, a move that engages all of your major muscle groups. For this push-up series, start in a plank position with your arms positioned about six inches wider than your shoulders. Do a push-up, while rotating onto one side so you’re in a high side plank, which should make your body look like a T. Hold this position for one second. Then, move back down to the starting position and do another wide push-up. On the way up, push yourself into a high side plank on the other side. Hold, and then return to the starting position. Next, bring your hands in and do one close-grip push-up. That’s one rep. Repeat six times.
For the full article, visit Byrdie.com