Do you find yourself drooling over Michelle Obama’s guns? Do you covet Jennifer Anniston’s triceps and long to have Eva Longoria’s shoulders? Often it’s not the spindly, emaciated arms of a runway model that captivates women’s attention and envy, but rather the healthy, toned stems of girls who know how to rock a halter top (and knock a punching bag). If you’re looking to tighten up your arms, we’ve got three of the best and simplest exercises to add to your routine.
The Triceps Dips – Many women complain that their “arm flab” is one of their most frustrating areas to tone. Although you may be trimming fat elsewhere on your body, it can sometimes seem as though the pockets of fat hanging around your triceps will never burn away. Luckily, tricep dips can target this spot to help you blast away fat while building lean muscle.
First, sit on a sturdy chair or bench with your hands at your sides, gripping the edge about three inches from your body. Stretch your legs out in front of you and slowly lift your bottom off the chair. Lower yourself as if you are about to sit on the ground, getting your bottom as close to the floor as you can manage without moving your hands. Slowly bring yourself back up. Repeat at least 15 times.
The Bicep Curl – Defined biceps will help your arms look thinner, sleeker and more shapely. The bicep curl is a classic move used by everyone from Victoria’s Secret models to world class body builders. In other words – it gets results. Here’s how:
Stand with your feet shoulder length apart, shoulders back and knees slightly bent. Hold a curl bar or two dumbbells with your hands facing forward – palms out. Slowly bring the weights up towards your shoulders and bend your elbows to about a 45 degree angle. Start with 5 – 8 pound weights on each side, and work up to more weight every couple of weeks. Do at least 2 reps of 10 – 15.
Side Plank Push Up – If you’re looking to exercise several muscle groups at once, including your core, this modified move will be your new favorite (that is, after you get past the burn!)
Start out in the push-up position, either on your toes or knees. Do a push up as normal, and as you raise your body up, shift your weight to the left side and raise your right arm up towards the sky. Lower your arm back to the floor and repeat. Do one rep of 10, and then switch sides. To increase the intensity, hold a light dumbbell in each hand.
Before you implement these workouts, remember to ask a physician – especially if you’ve suffered arm or shoulder injuries in the past. Additionally, keep in mind that while targeting specific muscle groups will help to tone certain areas, you should engage in a total body workout to see substantial results.
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