Health

5 Simple Exercises for Toned Arms

Most people desire well toned upper arms. There’s nothing as uncomfortable and at times unattractive as flabby arms. From picking up things in your daily life to stretching you can get the perfect upper arms. Sculpt your arms by doing these simple exercises. Check out the 5 Simple Exercises for Toned Arms.

1. Arnolds

Take two 5 to 10 pound dumbbells and hang them at your sides. Soften up your knees and engage your core. Curl the dumbbells up to shoulder height, turn them out and lift them all the way up over your head for an overhead press. Bring them back down to your starting position with controlled movement. This move engages your biceps, shoulders, and triceps. Do three sets of 15 reps each.

2. Side Plank

From plank position, lift your right arm towards the sky, pressing into the edge of your left foot as you rotate hips and stack your feet. Hold for 3-5 breaths. Return to center plank and repeat on the other side.

3. Side neck stretch

Lean your right ear to your right shoulder, pressing with the right hand on the top of your head. Keep left shoulder down by reaching toward the ground. Hold for 10-30 seconds and repeat on the other side.

4. Bent Over Reverse Fly

This works out the muscles at the backs of your shoulders. Bend your knees a little bit, and move the dumbbells outward in a flying motion until your arms form a straight line across. Bring the dumbbells back down and repeat this motion. Do 8-10 reps.

5. Field Goal Post

Bring your elbows up to just below shoulder height with one dumbbell in each hand. Open up your arms into a field goal position, stretching them back to activate your shoulder blades. Drop your forearms down so that they are parallel to the ground before lifting them back up into field goal position and closing them in front of your face. Repeat 10 times while keeping your elbows up and your core engaged.

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