While most popular workouts these days aim to focus on abdominals or glutes, many forget that your upper body needs just as much love. Strong and toned arms not only are aesthetically beautiful, but also play a pivotal role in preventing injury and maintaining flexibility. If you’re in a soft girl era, the idea of benching your body weight and struggling through bicep curls is certainly not enticing.
If you’re looking to tone your arms without fighting through your breath, here are five easy yet effective exercises to try. You can add light dumbbells to any of these exercises or do them with no weight at all, depending on your desired intensity.
Pilates Hundred
Lie flat on your back with your knees bent at a 90-degree angle and feet lifted off the ground. Curl your head, neck and shoulders off the mat, engaging your core. Extend your arms alongside your body, parallel to the floor. Pump your arms up and down in a controlled motion, inhaling for five counts and exhaling for five counts, repeating this for a total of 100 counts. Keep your core tight and maintain a steady rhythm throughout.
Downward Dog Push-Ups
Start in a downward dog position with your hands shoulder-width apart, feet hip-width apart and your body forming an inverted “V.” Inhale as you shift your weight forward, bending your elbows to lower your chest toward the ground, keeping your body in a straight line. Exhale as you push back up, returning to the downward dog position. Repeat this movement for eight to 12 reps, focusing on maintaining proper form and engaging your core.
Arm Circles
Stand or sit up straight with your arms extended out to the sides at shoulder height. Start making small circles with your arms, moving them forward for 30 seconds. Gradually increase the size of the circles. After 30 seconds, switch directions and make circles backward for another 30 seconds. Keep your shoulders relaxed and engage your core to maintain stability throughout the exercise.
Tricep Dips
Find a sturdy bench or chair, and sit on the edge with your hands resting beside your hips, fingers pointing forward. Slide your buttocks off the edge, supporting your weight with your hands. Lower your body by bending your elbows to a 90-degree angle, keeping your back close to the bench. Push through your palms to raise your body back to the starting position. Repeat for 10 to 15 reps, focusing on using your triceps and maintaining a controlled movement.
Waiter Pulses
Stand tall with your feet hip-width apart, holding a light dumbbell or no weight in one hand. Raise that arm above your head with a slight bend in the elbow. From this position, pulse your arm up and down in small, controlled movements for 15 to 30 seconds. Engage your core and maintain a straight posture. Switch arms and repeat for the same duration, ensuring your movements are deliberate and focused on your shoulder muscles.