It’s that time of year when you want to spend a few extra workouts ensuring your arms are ready to debut for tank top season.
With limited time in your day you have to make every arm workout quick and effective. The best way to do this is by creating a compound arm workout.
Do these two exercises for one minute each. That’s all it takes to tighten and tone your arms.
Triceps push ups:
Triceps are made up of three muscles in the back of your arm. While some exercises focus on only one area of the muscle, triceps push ups tighten and tone all three muscles. This not only firms up the loose area at the back of the arm, but it also sculpts a svelte silhouette which gives your triceps a leaner more toned appearance.
As your triceps work to push you up during this movement, your biceps (the front of your arm) and your anterior deltoid (the front portion of your shoulder) work to stabilize and flex your elbow and shoulder joint. This indirectly tones the front of your arm too.
Triceps push up:
- Lie on the floor hands underneath shoulders.
- Pull your elbows close to your body.
- Exhale as you push your palms into the floor and extend your arms straight.
- Keep your knees on the floor but your stomach and thighs are raised.
- Inhale as you bend your elbows, sliding your elbows along your side, and lower your chest to the floor.
- Do for 1 minute. Count how many reps you do and try and beat it the next time.
If you need to stop during your one minute, take a second to stretch and continue the move.
Tighten and Tone Your Arms With 2 Moves(Video)
Biceps curl to shoulder press:
This one fluid motion begins by working two muscles of the bicep (the front of your arm), the anterior deltoid (the front of your shoulder) and your forearms. As your elbows raise to the side then overhead, the triceps and the lateral portion of your shoulder (the lateral deltoids) activate.
It’s important to work these sides of your shoulders as it gives your arms so much more than a sexy appearance. When nicely defined, the shoulder creates the illusion of a smaller waistline.
Biceps curl to shoulder press:
- Hold a 5lb weight in each hand. Palms facing out and slight bend in the elbow.
- Bend your knees as if you were about to sit down.
- As you stand up bend your elbows, twist your palms outwards away from your chest and lift your arms up over your head.
- Lower your arms down, elbows pulled back and chest open as you simultaneously bend your knees.
- Once elbows are by your side turn palms in and extend your elbow straight.
- Do for 1 minute. Count how many reps you do and try and beat it the next time.