You might wonder how developing a sleeker, stronger upper body is similar to math! Many intelligent women just don’t believe its a feat they can accomplish or say they do not want to look muscular so they choose to do nothing. There are many exercises that will not build muscle mass but will firm up your arms, make them longer and absolutely perfect for sleeveless tops in the dead of summer.
The Best News: you can do these exercises at home by simply using your own body weight. You do not have to invest in expensive equipment or gadgets.
Trainer’s Tip: To increase caloric burn and see great results, quickly, march or jump in place for 2 minutes after completing each move.
1. Kickback with a Twist
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Hold your arms on your sides and grab a dumbbell of up to eight pounds in each hand. Stand with your feet wider than the width of your shoulder and maintain a straight back. Bend forward at the waist to allow your upper body to become parallel to the ground. Bring up your elbows so your upper arms are at the same level as your back. In this position, your elbows should be at 45 degrees while your palms should face each other. Keep your upper arms still and spread your both hands behind you. Next, rotate your wrists till your palms face up. Allow your palms to face each other again and bend your elbows to return to the initial position by bringing the dumbbells towards your body. Do three sets of this exercise, with 15 repetitions in each step.
2. Uneven Push-Up
This activity is best suited for those people who want to build up their upper body stamina. To create the uneven surface for the push-ups, you can use a stack of books, football, or even a medicine ball.
You can start by placing your right hand on the surface of the ball while your left-hand rests on the floor. Settle into the plank and squeeze or press your abs and shoulders as you move down towards the floor. Don’t forget to keep your elbows tucked in. push up from the flow and switch the ball to your other hand. Repeat the set 5 times on each side.
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3. Get-Up Plank
This exercise is ideal for those who desire to build up the strength of their back and shoulders.
You need a kettlebell to do this exercise. If you don’t have a kettlebell, a water bottle will do nicely. Start off in a side-plank position. However, modify it by stacking your legs and bending your knees. Now grab the kettlebell with the right hand and keep your right elbow bent so that the weight of the kettlebell falls against your forearm. Bring your body into a straightened posture from knees to shoulders by lifting up your hips. Press the kettlebell towards the ceiling. Repeat the exercise three times on either side.
4. Pilates Boxing
This is the best exercise for those yoga enthusiasts who are keen to get rid of that extra fat.
All you need is to stand straight with your feet apart by the width of your hips. Next, you need to lean a bit by bending your knees and lean forward from your waist while your spine remains in its natural straight form. Raise your fists to your shoulders and keep your elbows up and out. Squeeze your abs and box forward your right hand. Return your hands to the centre and shift the side.
Repeat the same exercise 20 times on each side.
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5. Triceps Swing
This exercise is best for those who want to get rid of the bat wings.
Lie straight on the floor with your face up while holding a five pounds dumbbell in each hand. Bend your knees and keep your hands a few inches off the floor. Keep your right arm above your head and lift your left arm above your chest. Don’t forget to keep your arms straight. Return your left arm to the initial position and repeat the same motion 15 times. Switch to the other arm and go through the entire routine once more. Do three sets of this exercise.
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6. Split Squat Rotation
This exercise will ensure that the strength of your legs, arms, and gluteus muscles is enhanced.
For this exercise, you require a medicine ball weighing up to ten pounds. Otherwise, you can improvise and use a soccer ball or even a stack of books. Stand straight with feet pressed nicely together and hold a medicine ball at chest height. Move your left foot backwards and lower your body into a squat by bending your right knee. Thrust against the right leg to straighten both the legs. Keep rotating your upper body so that the medicine ball is pushed over the right shoulder of your body and return to the initial position. Maintain this posture for thirty seconds. Switch side and repeat.
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7. Biceps and Arm Circles
The health fanatics who want to gain the most out of each move can opt for this exercise which tests the strength of their whole body.
Stand straight with your legs apart by a length wider than your hips. Hold a dumbbell of up to eight pounds in each hand. Keep your elbows bent with palms facing upwards. Get into the squat while keeping your spine straight and move your left hand in a circular motion towards your shoulder. Repeat the steps in reverse to lower your hand.
Repeat the steps 16 times, shift to the other side and repeat again.
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8. Hip Heist Push-Up
Jillian Michaels has given us all a lot of body goals. However, her most distinctive features are her toned and shapely arms. You can get beautiful arms like Jillian Michael by following this exercise routine religiously.
Start off by settling into a push-up position. From the up position, lower your chest while allowing your elbows to bend at the right angle. Raise your right hand and the left leg, so that your upper body could rotate towards the right side while your left knee moves towards the right armpit. Using your right foot as a pivot, keep moving your upper body till you reach the face-up position. Lift your hips to allow your torso to assume the tabletop position. Now, raise your left hand and the right leg as you move your body in the right direction, using your left foot as a pivot. Return to the initial position of the up of the push-up.
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9. Clean and Press Windmill
While the upper two exercises were for the people who want to challenge only their upper body, this exercise is well-suited for those who want to train their legs as well.
Stand straight with your feet slightly wider than your shoulders and place a weight between them. Get into a squat by pushing your hips back and take the weight in your left hand. Rise to stand again by using your feet to push you up, while lifting the weight up to your left shoulder and overhead. Bend your waist towards the right side and let your right foot face outwards while keeping the hand on the inside of your right leg. Maintain the position of your left hand above your head, and keep leaning on your right side. Slide your right hand down to the right foot.
Repeat all steps in reverse to return to the initial squat position. Shit to the other side and repeat.