Arms can be such a sore area for women. Some of us shy away from really working our arms because we don’t want to look too bulky. However the best way to really tackle these areas is to tone up and build a little muscle. After all, muscle burns more calories than fat so we’re sharing some simple exercises to tone your arms. In combination with your choice of cardio, these exercises will have you looking and feeling a little more like Superwoman!
1. TRX row/ Pull Ups
What it’s working: Back, Rear Delts, Biceps
For this exercise you will need an at home TRX kit. Make sure the straps are levelled before you begin!
How to do it: Set up the TRX kit so that the straps are shorter, stand back from the wall with your feet together and lean back holding onto the handles for support. For the movement, pull yourself up bringing your upper arms flush against the sides of your torso. Move your feet closer towards the wall for increased difficulty, but feel it out to start.
2. Push Ups
What it’s working: Chest, Triceps, Shoulders
How to do it: Push ups will target your chest, abdominals, triceps as well as the serratus anterior, which is the winged muscle directly under your armpit. Get into a push up position with your arms chest level spread wide from your body, in a plank. Pushing the elbows back and leading with the arms slowly lower your body and push back up into a plank. Go as deep as you can as you get stronger you will be able to go deeper. If you need an easier variation rest your knees on the ground and keep you feet just off it.
3. Front Plank Hold
What it’s working: Core, Shoulders
How to do it: Get on your forearms into a plank position, on your toes. Make sure your elbows are under your shoulders and the weight feels evenly distributed. Keep your pelvis tucked in and try to make sure your body is parallel to the ground. Try to hold this for a minimum of 30 seconds, and work your way up from there.
4. Tricep Push Ups
What it’s working: Triceps
How to do it: Similar to a regular push up, except you keep your arms closer towards your body and keep the elbows in line with the shoulders. To make it a little easier to start with, feel free to pause flat on the ground before pushing yourself up quickly, and slowly bringing yourself back flat to the ground.
You could do these exercises together as a chest and arms routine, or incorporate some of them into a full body routine. For a cardio blast try our body weight high intensity workout as well.