With the first day of spring behind us, warmer weather is on the way. Warmer weather means tank tops and t-shirts. It’s a great time to start getting your arms toned up and ready to show off when the jackets get packed away.
Arm Exercises For Spring
You can see pretty quick results when you work your arms, a great way to get some motivation for more serious fitness goals. Here are a few of my favorite handy workouts that are quick and simple:
Triceps Pushup: This one really works your triceps, which means it can get hard quick. Start with a few reps and work up to more as your arms get stronger. Begin by lying flat on your stomach. Bend your elbows as you would if you were going to do a push up. Remember to keep your elbows, wrists and shoulders in line, and push up, lifting your chest off the floor. Slowly lower yourself to the floor and repeat.
Power Bicep Curls: Grab a set of hand weights at a comfortable weight (I usually stick between 5 and 10 lbs). Begin with your elbows bent, palms facing your chest. Lower your arms to a 90 degree angle and return to start, this equals one rep. Repeat for 8 reps. Immediately follow with 8 full bicep curls (begin with arms fully extended and curl up to your chest). The last rep set is just the opposite of the first: begin with arms fully extended; curl your arms up to a 90 degree angle and lower for one rep. Repeat to 8 reps. Repeat the set three times, resting your arms between each set.
Shoulder Press: Lay flat on your back, either on a balance ball or the carpet. Use a set of hand weights that are comfortable. Begin with your arms fully extended above you. Your shoulders, wrist and elbow should line up. Bend your arms out and down into a wide W shape and press back up to starting position. Do 10-12 reps for one set.
Jabs: If workout equipment is non-existent in your home and you need something a little quicker, some quick boxing jabs are a great way to get your arms in shape, and squeeze in a little cardio. Begin with elbows bent at a 90 degree angle, fists lined up just below your eyes. Punch out quickly and repeat with the other arm. Do not straighten your elbow when jabbing, as you could hurt your arm.
Getting your arms in shape for the summer can be done in less than 10 minutes a day. Consider pairing two or more of your arm workouts together. Complete one set of exercise 1, 2 and 3 and repeat three times for three sets of each workout in the shortest amount of time. Make sure to have a rest day between arm workouts to allow your muscles to heal.
With a little persistence, your arms will look slimmer and firmer in no time. Are you ready to get armed for spring?
Image: iStockPhoto
