Get rid of arm flab and carve rock-star muscles
Who doesn’t want beautifully toned arms? We all do, however, actually getting them is a completely different story.
Well, here’s good news! Your upper back and shoulders are known to carry way less fat as compared to other body parts, so the right toning exercises can give your arms a great makeover fast.
Getting red carpet ready arms isn’t an overnight thing though. You need hard work, motivation, and persistence. Do you have all the three qualities? Good! Read on to tone up your muscles - sans weights.
Note: All the exercises we’re going to mention can be done anytime and anywhere and don’t need any special equipment.
Perform these exercises as advised below and in about a month, you’ll become “armed”.
So let’s begin
First things first. Get into comfy clothes and warm up by rotating your arms – clockwise and anticlockwise. Once your muscles are warm, you’re ready for the workout.
Shadow boxing
Pump up the jam and put on some music that will set any dance floor on fire. Done? Let’s practice a few boxing moves. Here’s how:
Pose: Stand in front of the mirror with your knees bent a little. Your feet should be at your shoulder width and the left foot should be a bit forward. Elbows down, keep your fists near your chin.
Body alignment: Face forward with stomach pulled in
Go: Start throwing left and right punches in rounds of three minutes. Take a one-minute break and start another round. Do this for half an hour. Apart from straight punches, you can try these as well:
- Jabs: Punch quickly and return your arm to the initial position.
- Hook: In a semicircle motion, move the punch while keeping the elbow in level with the shoulder.
- Uppercut: Lower your body by a few inches and then bring a powerful and fast punch upwards.
You can also hold weights in your hands to crank it up.
Push ups
This grandpa-classic is still one of the best ways to get a hot bod. Ready?
Pose: Lie down on your stomach and keep the palms flat on the floor.
Body alignment: Keep the back straight and tighten the stomach muscles. Your neck should be in line with your back.
Go: Push your body upwards, keeping the knees on the floor. Don’t completely straighten your arms. Now lower the body to let your chest touch the floor.
To crank it up, you can lift your knees off the floor and put your weight on your toes.
Triceps Dips
The right arm workout can unleash the real power you’ve been looking for.
Pose: Sit on a chair with your knuckles forward. Keep your legs bent and lift our bottom while your feet are in front and about hips-width apart.
Body alignment: Your shoulders should not be hunched up.
Go: Lower your body slowly in front of the chair until your elbows bend by 90 degrees. Hold the pose and then return to the initial position.
To crank things up, you can keep your legs stretched out in front of you.
Once the workouts are done, you need to cool down so that your muscles don’t get stiff. Here is how you can do it:
- Keep your feet shoulder-width apart.
- Keep an arm horizontal and cross it over your chest. Grab it just above the elbow.
- Keep your shoulders down and exhale while slowly pulling the straight arm into the body.
Now
- Extend a hand behind your head and towards your back with fingers pointing down.
- Grab that elbow with your other hand and push it back gently.
- Exhale while trying to take your fingers down the spine.
You’re going great!
Just like all other exercises, continue doing them and they will show their effects. Plan the workouts over a few weeks and increase the reps as your stamina grows.
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