Many people, especially women, suffer from sagging arms and fat buildup. This is due to several reasons like weight gain and quick weight loss, aging, lack of time to go to gyms, and it's gotten worse recently because of the world crisis.
The solution is to exercise at home. Here are 14 exercises to get toned arms.
- Workout time:
15 minutes
- Tools used:
2 dumbbells
- Targeted muscles:
Arm muscles
- Some instructions and notes:
Pick 6 exercises out of the 14 mentioned in the article. Do each 8 to 12 times, then move to the next. Do 3 or 4 sets of these six exercises.
First exercise: Biceps Curl
How to do it: Stand with feet somewhat apart, dumbbells in hands (palms facing forward), back straight without moving arms. Then bend your elbows lifting the dumbbells and slowly lower them as shown in the video.
Second exercise: Curtsy Lunge With Biceps Curl
How to do it: Stand with feet somewhat apart holding a dumbbell in each hand. Step the right leg back big behind the left leg while bending both knees. At the same time, bend your elbows lifting the dumbbells to your shoulders as in the video.
Third exercise: Upright Row
How to do it: Stand with feet a bit apart, arms in front of the body holding a dumbbell in each hand. Raise your elbows to chest level then slowly lower them down like in the video.
Exercise 4 :- Rear Delt Fly
How to do it: Stand with feet a bit apart, knees bent, holding a dumbbell in each hand. Raise your arms to the sides in a 'w' shape as shown in the video.
Exercise 5 :- Triceps Kickback
How to do it: Stand with feet a bit apart, knees bent, holding dumbbells in each hand. Bend slightly forward then push the dumbbells back and forth like in the video.
Exercise 6 :- Overhead Triceps Extension
How to do it: Stand with feet a bit apart, hold one dumbbell with both hands, arms straight then bend elbows behind your head like in the video.
Exercise 7 :- Triceps Dips
How to perform: Sit leaning on dumbbells by your sides at the hips, elbows bent until your hips touch the floor, then push up again like in the video.
Exercise eight :- Plank With Biceps Curl
How to perform: Hold dumbbells in both hands just below the shoulders, in a plank position with thighs steady, then slowly bring the right dumbbell toward the right shoulder and switch as in the video.
Exercise nine :- Plié Squat With Curl
How to perform: Stand with feet apart, back straight, dumbbells in both hands, bend knees and press thighs down, curling the dumbbells toward the shoulders like in the video.
Exercise ten :- Write Your Name
How to perform: Hold dumbbells in both hands, then slowly extend your arms forward at chest height and write your name in the air like in the video.
Exercise eleven :- Dumbbell Floor Press
How to do it: Lie on your back with knees bent and feet on the floor. Hold a dumbbell in each hand. Stretch your arms above your shoulders, then slowly lower them to your sides like in the video.
Exercise 12: Lying Overhead Triceps Extension
How to do it: Lie on your back with knees bent and feet on the floor. Hold a dumbbell in each hand. Stretch your arms above your shoulders, then slowly bend your elbows toward your head like in the video.
Exercise 13: Single-Arm Dumbbell Floor Press
How to do it: Lie on your back with knees bent and feet on the floor. Hold a dumbbell in your right hand, stretch your arm above your shoulder, then slowly bend your arm and lower it until your elbow touches the floor, then reverse like in the video.
Exercise 14: Alternating Dumbbell Floor Press
How to do it: Lie on your back with knees bent and feet on the floor. Hold a dumbbell in each hand, stretch them above your shoulders so your hands face each other. Then slowly bend your left arm and lower it until your elbow touches the floor, then switch with your right arm like in the video.
