Most women carry their extra pounds in their mid section & hips; as a result the arm weight is not dependent on the rest of the body fat, therefore, making the arms an easy target to tone.
Follow the following exercises, start slow. Repeat each exercise 10 times and guess what you only need to do this 4 times a week!
- Modified Push Up
Start with doing this exercise for four minutes. IT works out your chest muscles, shoulders & the back of your arms. Position yourself on a carpet & rest your knees & toes. Place hands in front of you, shoulder width apart with your fingers spread. Tuck in your abdomen & keep your upper body in a straight line. Then, slowly inhale & lower your chin to just above your finger tips- exhale as you press up.
- Pilates Boxing
Stand with your feet a hips width apart, bend your knees and hinge forward from your waist, maintaining a neutral spine. Raise your fists to your shoulders and keep your elbows up, box your right hand forward, clenching your abs. Bring hands to your centre & switch and box on each side 20 times.
- The Plank
Start with doing the plank for a minute and day by day increase your time. This works out your whole arm, shoulders & chest muscles. Lie flat on your stomach & prop your upper body on your elbows, forearms facing the front. Come up slightly onto your knees whilst keeping your toes on the ground. Finally, lift up onto just your toes, keeping your abdomen tucked in to support your lower back. Hold for as long as you can & then relax back on to the ground. Be sure to keep your neck & head aligned with the rest of your body.
- Opposite Arm & Leg Lift
This exercise is best for strengthening your arms & leg! Come down on all fours on a towel or mat. From all fours, reach your right arm forward, at the same time stretch your left leg back and flex your foot. Hold in this position for 5 seconds, then release and repeat using your left arm & right leg, these counts as one rep. Do at-least 10-15 reps.
- Wall Push Up
Stand at arm’s length from the wall, fingertips just touching the wall & feet close together. Lean forward and place your hands flat on the wall directly in line with your shoulders. Perform push-ups; bend arms & lower your torso towards the wall until your elbows are bent at an angle of 90 degrees. Press your hands back to start and repeat the same for around 30 seconds. Do these at-least 10-15 reps.
Grab your water bottles, mat/towel and bring in some energy and give these exercises a shot to be dangerously armed. Do remember to constantly hydrate yourself and not push yourself beyond your limits.