Simple Exercises for Sexy Arms
feature photo credit
This week is Mind + Body week on full clutch, and the posts will be all about healthy ways to find your best self and incorporate them into your routine. Finding the natural point of health for your mind and body can be a tough journey, but one well worth it. When you’re comfortable in your own skin, finding and building your style can actually be a pleasure! No matter your size or shape, we hope to leave you with some practical tips for a healthy body and happy mind!
Always consult with your physician or other qualified healthcare provider before beginning a new treatment, diet or fitness program.
Remember when it seemed like arms were all the rage in Hollywood? All the gossip mags had pictures of Jennifer Aniston’s arms. Maybe they still do and I haven’t been paying attention, but regardless, some definition and tone to arms can look pretty dang good come the summer season. I’m not talking Cameron Diaz or Madonna. I’m just talking about a slight cut to your tricep, or some tone to your bicep. Or just some strength even! Building muscle, anywhere in your body, revs up your metabolism. The three exercises shown below can be done just about anywhere, without the need for weights. Just don’t let the lazy cats in your life become a distraction.
Ah, the good ol’ pushup. Whether on your knees or regular, this can be a very effective upper body move. You’re working your biceps, pecs, shoulders, and core. I would encourage you, if you can not yet, to get to the point where you can do regular push ups. Once you do, you’ll be amazed at how easy push ups on our knees are. To train for regular push ups, start in the plank position, but with your arms spread out farther than your shoulders, then lower yourself down as far as you can go. Don’t worry if you can only make a 45 degree angle. You’ll get to the point where you can do a 90 degree push up, and then you’ll have earned the BMF wallet. Regular push ups can be a tough maneuver, but once you get it, you’ve got it. Even if you can only do 10 regular push ups at a time, you’ll at least be able to keep up with the first lady for 10 seconds or so. Whether you’re doing them on our knees, or regular, make sure to keep that core engaged, and keep your butt and back in a straight line. Challenge yourself to do at least 20 push ups. Per a recommendation in the comments from Furious Style, try Perfect Push Ups to engage more muscle and reduce joint strain.
After a few reps, these can get hard, but the results come pretty fast. Above I show 3 variations, all using a chair. You can also perform this exercise with your hands flat on the ground, with your fingers facing forward towards your feet. For a harder challenge, you can do this dip off the edge of a chair. For the easiest chair position, place your feet flat on the ground, your knees bent at a 90 degree angle, and bend your elbows to dip down as far as you can go. That dip in the elbows should be the only movement happening in your body. Raise back to starting position. If you want to take it a step further, straighten your legs out, then dip and raise. Want even more of a challenge? With your legs straight, place one foot on top of the other, or, raise one foot in the air and hold, while dipping down and back up again. Do as many reps of this exercise as you can, with a minimum of 20.
Up Down Planks
If this were yoga, perhaps we would be practicing corpse pose, like the cat. But this move is much more dynamic. Due to the plank position, it engages your core, but also challenges your arms (biceps, triceps, and shoulders) with the repetitious movements. You’ll start in the plank position, shown in the lower right corner of the picture. Now, lower yourself down onto the elbow of your LEFT arm (like in the upper right hand picture). Follow with the right arm, lowering yourself down. Now push yourself back up with the left arm, and then the right. Congrats, you’ve done one up down plank! Now, reverse it! Confused? Here’s a video to help you out. Try to do at least 5 reps per arm. Combine all three exercises for a daily or every other day arm toning routine!
Have any other suggestions for good arm toning exercises? Leave them in the comments!