Most of the fitness freaks aim for a well-toned physique which means great abs, great looking healthy legs and a toned-up arms. They spend hours to get the well-toned look and at times spend heaps of money joining fancy health clubs and buying health equipments. But the real journey to get those great tight and toned arms can begin right at home with very basic minimum equipment. What it will certainly require is lot of hard work, commitment, patience and will to make that change happen. Scroll over as I bring you some simple yet effective exercises that you can include in your fitness schedule to get those great arms :
1. Pushups – 10 Reps
This zero equipment exercise builds strength by activating your whole body. Pushups improve your posture, prevent lower back and shoulder injuries. To do the exercise, follow the basic push-up position and focus the energy on your chest. Ensure that arms are slightly wider the shoulder width apart. For variation, try elevated push ups or keep your knees grounded on the mat while lifting your body in push up position. This will put additional resistance on your arms.
2. Shoulder Twists – 15 Reps With 5 To 8 Pounds Weights
This powerful exercise firms up flabby arms and creates a balance in your arms, shoulders and back muscles. Stand with dumbbells in both of your hands and feet shoulder width apart. Raise your arms towards ceiling. Bend your elbows, twist and straighten your arms and let the dumbbells come in front of your chest. To add variation, try balancing your body on leg while doing the exercise.
3. Lateral Raise With Balance – 12 Reps With 5 Pounds Dumbbells
Lateral raises help to stabilises your shoulder muscles and strengthens your arms. Balance your body on left foot, take the dumbbells in both of your hands and lift your arms to form a T position. Ensure that you do not raise your arms higher than your shoulder height.
4. Reverse Flies – 15 Reps With 5 To 8 Pounds Weights
Grab dumbbells in both of your hands and bend forward at your hips and bring your torso parallel to the floor. Bend your arms slightly and let the dumbbells hang straight down. Keeping your knees bent, arch your lower back and bring your arms straight out to your sides until they are in line with your body. Pause and return back to starting position.
5. Bicep Curls – 15 Reps With 5 Pounds Weights
Bicep curls strengthen your arm muscles and prevent injuries in your shoulders. Stand straight against a wall, with dumbbells in each hand. Keep your elbows close to your torso and curl the weights while contracting your biceps. Continue to raise the weights till your biceps are fully contracted and dumbbells reach your shoulder level. Hold the position for 10 seconds and return back to starting position.
6. Triceps Dips -3 Sets of 12 Reps Each
Triceps are muscles that run on the backside of your upper arms from your shoulder to your elbow. Triceps dips are your best bet tone up your arms. Sit in front of a bench with your legs extended in front of you. Position your hands on the bench and put all your energy on your heels. Lift your hips off the floor and bend your elbows straight back and let your triceps press back up. Make sure that keep your core strong while doing this exercise.