The Ultimate Sexy Arms Workout
Whether you’re rocking a swimsuit at the beach, a little black dress at a cocktail party or a tank top while running errands, you’ll want to show off your strong, lean arms. With these exercises, you’ll sculpt and define your arms, reduce excess fat and become stronger for everyday tasks. You’ll need two sets of weights, one lighter set (women five to 10 pounds, men 10 to 25 pounds) and one heavier (women 10 to 25 pounds, men 25 to 40 pounds).
(Photos: Travis McCoy)
1. Triangle (or Diamond) Push-Ups
Start in a plank, with your forefingers and thumbs together so they create a triangle (or diamond) shape. From this position (either fully extended on the feet or in a kneeling plank), lower down into a low push-up. Your elbows should come out wide to the side and your chest should lower directly down toward the triangle on the floor. Start with three sets of five and work up to three or four sets of 10.
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2. Stability-Ball Biceps Curls
Hold the ball against a wall with your back without leaning too heavily against it, feet hip- or shoulder-distance apart. In this standing position, hold your heavier weights, one in each hand, and keep your arms down at your sides, palms facing in. As you squat down, roll the ball down the wall with you, lift your arms into a biceps curl, rotating the hands so the palms face your shoulders. Do three to five sets of 10 reps.
3. Hard-Core Plank
Start in the same position as the top of a push-up, balancing on your feet and hands, your body in a straight line from your heels to head. Exhale as you lower halfway down toward the floor, elbows bent in close to your ribs. For an added challenge, lift your right foot four inches off the floor and hold for five seconds. Set it down for a second, then lift it out to the side at a 90-degree angle, still four inches off the ground. Hold it out at your side for five seconds. Return to start position, and repeat on left side. Start with two reps on each side and work up to four.
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3. Dumbbell Arm Circles
Sit tall in a chair or stand with feet shoulder-width apart and knees slightly bent. Hold a weight in each hand and extend your arms straight out in front of you, chest height, slightly wider than your shoulders. Slowly make small circles inward (about four inches in diameter). Do this for 15 seconds before reversing your circles. Do three to five sets of these.
4. Reverse Fly
You can do this standing, kneeling down or straddling an incline bench with your face down. Hold a weight in each hand at your sides and roll your shoulders back. Squeeze your abdominal muscles in as you lift your arms into a soft-bent circle in front of your chest, just below shoulder height, palms face inward. Open your arms wide apart, with the movement coming only from your shoulder joints. Stop when your elbows are slightly behind your back. Resist as you bring the arms and hands back together. Do three to five sets of eight.
5. Chest Opener
With a weight in each hand, start in a kneeling position. Leaning slightly back with arms down at your sides, squeeze your glutes and inner thighs as you feel a slight stretch in your hip flexors. Face your palms behind you and press your straight arms back behind you. Stop when your hands are directly above your ankles. Do three to five sets of 10 presses.
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6. Serve-a-Platter
Hold a weight in each hand and sit on a chair or flat bench. Plant your feet firmly on the floor about hip-width apart. Sit up tall, engage your core and lengthen through the top of the head. Hold your arms up in front of you as if carrying a platter, palms and underside of your forearms facing up. Your forearms should be parallel to the floor, your shoulders back and down. Slowly lift and extend your arms up and forward. Lift until your hands are just above shoulder height. As you lower, bring your elbows to the point just before they go behind your back and lift back up. Do three to five sets of eight.
7. Rotator Cuff In and Outs
Kneel on the ground, sit back on your heels and hold your weights at your sides. Keeping your upper arms close to your ribs, lift the weights so your forearms are parallel to the ground, palms facing up. Your elbows should be at a 90-degree-angle. Move your forearms slowly in toward each other, then slowly out to the either side of your torso without allowing your forearms to lift. Do three to five sets of 10. If kneeling puts too much pressure on your knees, do this on a bench or chair.
This article originally appeared on LIVESTRONG.COM. Read the full article here.
By Lisa Jey Davis
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