The Best Arm Exercises: Kiss Those Gigglers Goodbye
Sunday, December 29, 2013
New Year’s is almost here, and with it those well-meant but not-so-easy resolutions. This year, how about making a resolution that you can keep? We’ve made it easy with our list of The Best Arm Exercises that you can do quickly and easily at home, with no cost, and no special equipment.
Let’s face it – upper arms are one of the biggest trouble spots for women, especially that embarrassing “jiggle”. The Best Arm exercises are not only easy, but they’ll give you toned and tight upper arms you can be proud to show off in a tank top, bikini, or evening gown.
And better yet, you’ll not only look better, but you’ll feel better too. You’ll have the strength to do the things you want to do. You’ll be healthier, stronger, and much less prone to injury.
What are the Arm Muscles?
The arm muscles consist of the biceps, the triceps, and the forearm muscles. Your shoulders contain the deltoids and the rotator cuffs. The forearm muscles are the ones you use for gripping an object and moving your fingers.. The biceps controls the forearm and elbow. This is the Big Muscle bodybuilders always show off.
The triceps are the muscles in the back of your arm. These are the muscles you use to straighten your arm or to push. These are the muscles you want to tone to get rid of that awful under-arm dangle.
Your shoulders contain the deltoids and rotator cuffs. The deltoids hold the shoulder in place and help you carry heavy loads. The rotator cuffs keep your arm in place and, like its name suggests, helps with “rotating” movements.
Upper arms are notorious for flabby fat. But they’re also where you’ll see results quickest when you do the best arm exercises.
A Great Way to Start the Day
The easiest way to stick to your resolution is to do The Best Arm Exercises first thing. No procrastinating. No excuses. Just out of bed and onto the exercise mat. Yes, the first few times are hard. But then it starts to become automatic. You start to feel stronger, more relaxed, more focused throughout the day. Before you know it, that resolution has become a habit. And you’ll miss it when you don’t do it.
Feel the Warmth
The best way to start is with a couple quick, easy warm-ups. Breathe deep and relax. When you exhale, feel yourself releasing tension. Roll your shoulders back a few times.
Flop over gently from the waist. Relax and gently shake out the stiffness. Stand up straight and make a T-Shape with arms extended. Moving the arms in small circles, do 10-20 repetitions forward. Then relax shoulders, and do 10-20 backwards.
Ready to Rock
If you need an extra nudge, put on some motivating music. Whether it’s a melodious meditation, or some edgy rock, put on music that makes you want to move!
Do the Dog
Yoga is one of the easiest ways to build strength and tone, especially when you’ve been less-than-diligent with your fitness program.
Bending from the waist, make an upside down V, feet a hip-width apart, hands shoulder-width apart. Walk hands forward a few inches. Lift up on your toes, raising hips up high. Keep arms straight and push down with hands and toes.
Try 10 reps to start, relaxing muscles between repetitions.
Bridge the Gap
The Bridge really is one of the best arm exercises; you’ll feel it working those upper arms immediately!
Sit on floor, knees bent, palms on floor with fingers pointing forward. Push yourself up with your hands until making a “bridge” or “table”. Relax into sitting position. Repeat 6-10 times.
Take it Further
If you’re up to more of a challenge, get into The Bridge pose. Now, bend your elbows and lower your butt towards the floor. But don’t touch it! Straighten arms, lifting butt, back to bridge position. Repeat 8-10 times.
If this is too difficult at first, you can spread your hands and feet out a foot or so for better balance.
Then Take a Dip
You can sit down for this one. Use a sturdy, armless chair, bench, or ledge.
Sit with hands palm down, fingers facing forward. Straighten arms, sliding butt off seat. Bend knees, aligning over ankles. Bend elbows 90 degrees. Hold briefly, then straighten arms. Do 10-15 reps. Remember, it’s OK to rest between reps, especially when you’re just getting back into exercising.
Here’s a twist on the traditional push-up that puts extra emphasis on upper arms.
Begin as if for a regular push-up: Hands flat on floor under shoulders. Back, neck, and legs straight. Push yourself up, then rotate torso while extending one hand straight up while balancing on the other. You can slide foot forward if needed to help balance. Return to classic push-up position and do on the other side. Try for a minimum of 8-10 reps per side.
At the Fore
The Forearm Plank is a another variation of the push-up designed to tighten and tone those tricky under-arm wiggles.
Start in push-up position: Back, neck, and legs straight, with legs hip-width apart. Elbows bent and aligned under shoulders. Forearms and hands flat on the floor.
Raise up, balancing on toes and forearms, gazing ahead. Count 20, exhale, and relax into starting position. Do 6-10 reps.
Another variation of the plank that really works off those chicken-wings.
Resume the basic push-up position, making sure your hands are aligned under your shoulders, and back and legs are straight. Balancing on toes, push into “up” position of push-up. Then, draw your right knee up to your chest for 5 counts.
Exhale, go back to starting position, and repeat with left leg.
For starters, try for 8 reps per leg.
Make it Work for You
The most important part of your New Year’s Resolution is just doing it. If there are too many reps to start with knock it down to a number your comfortable with.
It’s better to start small than not at all. If an exercise is just too hard, skip it for now, and just do the easy ones. If you’ve really let your fitness go, start with the stretches and arm circles and then add the exercises one at a time.
What About When I Don’t Have Time to Exercise?
Here’s a quick one you can do at work or other times you’re away from home.
Exercising not only keeps you looking good, it helps reduce stress and tension.
Stand in front of a wall with your hands flat on it, arms straight. Bend and straighten arms in push-up motion. Easy peasy!
Make an Exercise Friend
Whether it’s a diet, an exercise program, or anything new and challenging, it always helps to have a friend. Find someone else who’s trying to get in shape. This is your “accountability partner”. Share your goals. When you’ve met a goal, say, exercising three times a week, reward yourself. A movie, some new exercise clothes, whatever it takes to stay motivated.
And when you start to see the results of your New Year’s resolution, you’ll be thrilled. And that will keep you motivated and flaunting the most beautiful, buffest arms around.