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Arm Exercises For Women
How many times have we gone to the closet and cringed at the sight of (what used to be) our favorite sleeveless blouse! The thought of those flabby arms being seen in public is too much to bear so we grab anything with full length sleeves. We know all the terms that go along with flabby arms... bat wings, bingo arms and such... but the point is this. WE DON'T WANT THEM so LET'S GET RID OF THEM!!!Here are a few arm exercises that you can do to get rid of the flab and start toning your upper arms today! You can do this, so let's get started.
First of all, please
remember
that these exercises involve the use of light free weights
(dumbbells) and are designed for toning the arms only. If
you're
looking for arm muscle building exercises look
here.You are going to need dumbbells. I'd suggest dumbbells anywhere in the 1-3 pound range. Choose a weight that is comfortable for you to use. No so light that you feel no tension during the exercises, but not so heavy that your arms tire quickly. Remember. We are looking to tone up our arms, not trying to build bigger muscles.
As with any exercising you do, wear comfortable clothing. Don't wear anything that is overly restrictive! Since we are focusing on arm exercises here, wear a loose fitting T-shirt, sweat shirt or even (yes) a sleeveless shirt.
Arm Exercise #1: The Tricep Extension
This exercise can be done either while seated or standing. You'll will find the seated position a bit more strenuous since you are immobilizing the lower half of your body. Whether you choose the seated or standing position, please sure to use good and proper posture. Chin up, shoulders back and spine straight.Step #1: Place the axle of the dumbbell between your thumb and index finger of your left hand. The palm of your hand should be facing up and the large end of the dumbbell will nestle naturally in the palm of your hand. hand
Step #2: Place your right hand on your hip and raise your left arm straight over head. The palm of your left hand facing forward.
Step #3: Allow the dumbbell to pull your forearm rearward and down. Your palm should still be facing forward and the dumbbell should now be behind your back. Keep your left elbow pointing at the ceiling. There will be a natural tendancy to want to lower your elbow, but don't let this happen! Keep that elbow point up at the ceiling.
Step #4: With you elbow pointing up, slowly raise the dumbbell back up to its original position directly overhead. Concentrate on using the muscles in the back of your arm only. These are your tricep muscles and you will feel them pulling the weight upwards!
Step #5: Lower and raise the dumbbell (Steps #3 & 4) another 10 - 12 times, then take a break.
Step #6: Change arms. Repeat Steps #1 - 5 with with dumbbell in your right hand and your left hand on your hip.
Great Job! You're on your way to getting rid of those flabby arms. Keep up with this routine. You'll get there.
If you'd like to try an arm exercise that's a bit more advanced, try the tricep kickback exercise. The video below will show you how it's done.
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