The one thing about aging is that you tend to have loose at various parts of your body, especially arms. For women, adding to it are the hormonal changes that encourage the body to pack on the extra pounds. And this is the exact reason because of which women really need strength training. Target your arms while exercising. Include more of the arm exercises that you will move towards your target of achieving a desirable body shape.
If you are looking for routines that help you ditch that arm flab while sculpting a perfect pair of shapely and sexy arms for you then you would need a combination of:
- Toning your arm muscles (to perfect the shape and increase firmness)
- Reducing fat (to reduce the jiggle and size)
However before we get started with the list of exercises that will be useful to achieve the desired arm shapes, it is advisable that you adopt the routines (if you are including any except the ones we are going to discuss) then go for the ones that do not target any particular area because the exercises designed to target certain areas in body only serves the first purpose and does not reduce the fat.
However, if you are just a beginner, start with these exercises and they would be enough to get you the desired shape.
1.Wall Push-Ups
If you have been doing normal push-ups regularly, these would be a great way for you to ease in. Just place your hands on a wall at the height of your breast and at a distance wider than your shoulders width apart. Make sure that while you lean in towards the wall, your feel should be placed slightly behind the shoulders.
2.Triceps Kickbacks
This exercise is perfect if you want to target the wiggle-jiggle at the back of your arms without causing even a bit of discomfort to your shoulders or wrists. All you need is 2 dumbbells of 5-10 pounds. While keeping your feet together, bend slightly at your knees and turn forward at your hip. Now, slowly push your arms back before getting them back to the starting position (at 90 degree angle with your elbow present just above the torso).
3.Stiff-Arm Reach-Backs
This move helps you strengthen, stabilize and support your spine in top-notch shape by engaging your upper-back muscles. Grab two 5-10 pound dumbbells. Keep your arms straight at the sides before reaching them straight back till the point you feel a squeeze in the upper back.
4.Front Shoulder Raise
This exercise requires you to use 3-5 pound dumbbells. Stand straight with your arms by the side before you reach out straight forward to the height of your shoulders. Just make sure that you don’t lean back while performing this routine.
5.Hammer Bicep Curls
This is somewhat like your shoulder raise with the difference being that you have to bend your elbows and bring the weight up in front of your chests. However, you have to make sure that your hands don’t need to reach up to the level of shoulders. Also, you can grab 5 to 10 pounds of dumbbells for this exercise.
6.Low Plank
This exercise targets your abs and tightens the shoulders. You have to lie face down on a straight surface. Make palm fists and rest on the elbows which have to be in alignment with your shoulders and toes. Push down from that position with your forearms and hold the same position for about 15 seconds while being completely motionless.
7.Alternating Side Planks
This move helps to strengthen your shoulders. Maintain the low plan posture, except than instead of going down towards the surface; you have to turn the hips and life your arm towards the ceiling before coming back to the starting position. Repeat the exercise for both sides.
8.Prone to Low Cobra
If you want to strengthen your lower back along with the shoulders then this move can help you achieve that. Lie face down on the surface while keeping your hands at upper sides at a position slightly wider than your shoulders. Now, live your chest up from the surface while putting the weight on your palms. However, make sure that you lift yourself up only till the level that it does not hurt of the back.
So, what are you waiting for? Get started with these routines. You just need to perform these exercises in the sets of 10-12 to achieve the desired results.