In women’s fitness, there’s a lot of focus on stomach and glute workouts to achieve that “perfect” feminine body. Of course, these are not the only areas we need to work on to attain overall strength and health. The arms can be a problem area for a lot of women, especially when we want to get stronger without getting too bulky. Rest assured these are workouts perfectly tailored for all ages and abilities. You’ll be noticing stronger, leaner arms in no time, from the comfort and safety of your home!
Arm Circles
This movement is great for targeting triceps, biceps, and shoulder muscles. Forward and reverse arm circles are a remarkable way to tone the arms without any added weight. Simply extend the arms out, side to side, to form a T-shape with the body. Then, begin rotating the arms in a forward, circular motion. After a few reps, reverse the rotation.
Knee Push-Ups
Although push- up can be rough on the wrists and shoulders, there’s an easy modification you can make to get all the benefits of the exercise without the stress on your joints. On a yoga mat or carpet, lower onto the knees and then the stomach. Cross your feet at your ankles and keep your legs bent at about a 90-degree angle. Then, press up to straighten the arms without locking the elbows, lower again, and repeat.
Tricep Dip
Using a chair or the floor, roll your shoulders back and move your arms and hands behind you. Make sure your fingers are facing forward. Then walk the legs forward, bend your arms, and lower down with control. Come back up by extending the elbows and repeat that lowering then extending motion.
Upright Row
This is an exercise that can be done with or without weights. If you don’t have traditional weights at home but want to add some resistance, try using water jugs or paint cans. This exercise is done by starting with the hands lowered at your thighs, then pulling up to your chest. Try to keep the back straight and the wrists lower than the elbows as you pull up.
Hammer Curls
This is a motion similar to bicep curls, but instead of having the palms face- up, the palms face in toward each other. Then, bring the hands up toward the chest, bending at the elbows. Lower with control and repeat.
All these exercises can be done on their own or in conjunction with each other. Create your own routine and you’ll be on your way to stronger, slimmer arms!
