Many women desire toned and muscular arms to show off in various types of clothing. However, having strong arms is not just for vanity purposes, it can also improve your daily life by allowing you to lift and carry heavy objects, such as children and groceries, with ease. Strong arms can also help you perform better in activities like kickboxing, biking, and swimming. To achieve toned arms, it is recommended to incorporate a strength training routine into your weekly fitness routine, targeting your upper body muscles, and do it at least three times a week on non-consecutive days.
In addition, regular cardio exercise can help you reduce excess fat and enhance the appearance of your arms. Some exercises you can try include:
Push-ups are a simple and convenient exercise that can be done anywhere and at any time, using only your own body weight and the floor. To do push-ups, start by lying face down on the floor with your hands placed under your shoulders. Push yourself up until your elbows are extended and you are resting on your hands and toes. Keep your abdominal muscles contracted to prevent your hips from sagging.
Bend your elbows as you lower yourself down to the floor and pause briefly when your chest is near the ground. Then push yourself back to the starting position. Repeat this movement for 10 reps or until you feel tired, and aim for 3 sets in total. If you find this exercise too challenging, you can modify it by resting on your knees instead of your toes.
Triceps dips target the triceps, the muscles in the back of the arm. Perform this exercise with a bench or wide chair. Begin by sitting on the bench, with your knees bent at 90 degrees, your feet resting on the floor and your hands gripping the edges of the chair at the sides of your feet.
Lift your butt off the chair and lower your body toward the floor, bending your elbows; pause and straighten your elbows to rise again. Repeat 10-15 times for a total of 3 sets. Make this exercise more difficult by stretching your legs out in front of you and resting on your heels as you “plunge” downward.
To perform this exercise, you will need a pair of weights. Choose a weight that you can lift for 10 reps without feeling too fatigued. Stand with a weight in each hand and your arms by your sides, palms facing inward. Raise your arms out to your sides, palms facing downward, until your hands are level with your shoulders. Pause briefly, then lower your arms back to your sides. Repeat this movement 10 to 12 times for a total of 3 sets. If this exercise is too difficult for you, you can make it easier by bending your elbows to a 90-degree angle as you lift and lower the weights.
Face Pull Exercise
The face pull exercise targets the rear deltoids and upper back, and can help improve posture by making the shoulders, arms, and chest appear more defined.
To perform this exercise:
- Set the pulley on a cable machine to eye level or higher. You can use a rope attachment or two single-grip handles. If you don’t have access to a cable machine, you can use a band attached to a sturdy object instead.
- Hold the handles in each hand with your thumbs facing each other. Step away from the machine so that your arms are extended and take a staggered stance. This is your starting position.
- Pull the handles towards your face, aiming for your forehead or jaw. Hold the end position (with your upper back fully contracted) for one second, then return to the starting position.
Try to keep your body still except for your shoulders and elbows. Choose a weight that is challenging but allows you to perform smooth reps.
Do you do strength training for your arms and shoulders? What exercises do you find reaps the most results? Please share and comment below!