Exercises for abs and arms

If you want an exercise to strengthen your arms and also sculpt your abs, this workout is for you. It is designed to challenge your upper body and core muscles. Some exercises below target abs and arms together, while others focus only on the lower and side abs. It's recommended to do this routine once or twice a week.

This workout is great for beginners. All you need to start is a pair of dumbbells. You can make it harder by using heavier dumbbells or just use your body weight if you don't have weights.

Workout duration: 15 minutes

Equipment used: A pair of dumbbells or body weight

Instructions: This workout is split into two parts. The first part has 3 exercises and the second part also has 3 exercises. To complete it, you will do the first part’s exercises in order without resting between them for three sets, then do the same for the second part.

The first part of the workout

1 - The first exercise (Shoulder Tap)

Get down on your hands and knees with your heels together and your hands on the ground right under your shoulders so your body forms a straight line from your head to your knees.
Lift your left hand off the ground and touch your right shoulder then go back to the start position. Repeat on the other side fast to finish one rep.
Do 10 reps of this exercise then immediately move to the next one.

2 - The second exercise (Leg Drop)

Lie on your back with your arms at your sides and lift your legs in the air so they form a 90 degree angle with the floor.

Lower your left leg slowly until it's a few centimeters above the ground, then return to the starting position and immediately repeat with your right leg to complete one rep.

Do 10 reps of this exercise, then move on to the next exercise immediately.

3- Third exercise (Side Plank)

Lie on your left side with your left forearm on the ground, elbow right under your shoulder, then place your right hand on your right hip. Bend your left leg at a 90-degree angle and straighten your right leg.
Tighten your core muscles and lift your hips off the ground until your body forms a straight line from head to feet. Hold this position for 20 seconds, then repeat on the other side.

After finishing the third exercise you will have completed the first set of part one. Then do the second and third sets to finish part one. You can rest for 30 seconds between sets.

Part two of the workout

1 - First exercise (Seated Alternating Overhead Press)

Sit on the floor with your feet stacked, hold a dumbbell in each hand, and lift them by bending your elbows until they're just above your shoulders.
Raise your right arm straight up above your head, then slowly return to the start and repeat with the other arm to complete one rep.
Do 20 reps of this exercise, then move on to the next one right away.

2 - The second exercise (Eccentric Bent-Over Row)

Stand with your feet together, bend your knees slightly, then bend forward until your torso leans forward at a 45-degree angle.
Hold a dumbbell in each hand with your arms straight and extended toward the floor.
Engage your core and lift the dumbbells toward your chest by bending your elbows and squeezing your shoulder blades together, then slowly return to the start to finish one rep.
Do 20 reps of this exercise, then move to the next one right away.

3 - The third exercise (Low To High)

Start standing with your feet slightly apart and knees slightly bent, then lift one dumbbell with both hands in front of your chest.
Twist your body slightly to the left while lifting your right heel off the ground, then lower the dumbbell almost down to your left knee.
Reverse the movement and return to standing. When the dumbbell reaches your chest again, lift your left heel off the ground and raise the dumbbell up at a 45-degree angle while twisting your body a little.
Return to the starting position again to complete one rep.
Repeat the exercisetimes 10 for each side.