Easy Exercises for Toned Arms

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fitness, arm exercises

Art Credit: Taylor McCutchan

When was the last time you thought about your arms? We often take these appendages, like most of our body, for granted. But how much do we use them in our day-to-day lives? They help us get out of bed in the morning, make meals during the day, and brush our teeth at night.

Having stronger arms can change your life and improve everything from transporting groceries to opening a jar. It allows your day to be less physically draining. No more wrestling with heavy packages or breaking a sweat over carrying the kids to the car. In essence, stronger arms save you precious energy and time.

Our biceps, triceps, forearms, and shoulders all support strong arm function. Here are a few at-home exercises to try while you wait for that load of laundry to finish or watch another episode of Unbreakable Kimmy Schmidt. These exercises allow the body to use all four muscles at once, helping each become stronger and more efficient. They will ensure adequate arm mobility and prevent injury in your everyday movements. The best part: Regular arm exercises will help make life easier no matter what age you are. Do each set one to three times a day, and you'll notice a difference in just two or three weeks.

Bicep Curls

01. Grab two objects of the same weight (such as cans of soup, large potatoes, water bottles, etc.).

02. Stand up straight with your feet pointing forward, shoulder-width apart. Keep your arms straight at your sides with your palms facing forward.

03. As you curl your weights up, hold and flex for two to three seconds at chest level.

04. Slowly relax down, and return to the starting position.

05. Repeat ten to twelve times for one set.

Tricep Dips

01. Grab a sturdy chair (your couch works, too). Hold onto the edge of the seat with one hand on each side. Get into a sitting position with your legs together at a 90-degree angle.

02. Slide your bottom forward off the seat while keeping your arms straight and your feet flat on the ground.

03. While propped up in the air, slowly lower your body down with your elbows pointing straight back (not flared out). Keep the weight focused on your arms. Only use your feet and legs for balance.

04. Use your arms to raise your body back up to a sitting position with your legs in a 90-degree angle.

05. Repeat eight to ten times for one set.

Forearm Wrist Curls

01. Grab two round/circular objects (such as lemons, tennis balls, etc.).

02. While sitting in a chair, rest both arms flat on your lap with your wrists dangling over your knees.

03. With your palms facing up and the objects in your hands, curl your wrists up and flex for one to two seconds. Slowly relax down.

04. Repeat ten to twelve times for one set.

Shoulders: Deltoid Raises

01. Grab two objects of the same weight (such as cans of veggies, large oranges, etc.).

02. Stand up straight with your feet pointing forward, shoulder-width apart. Keep your arms straight at your sides with your palms facing inward.

03. Keeping your arms straight, raise them up and out to your sides. Squeeze and hold for two to three seconds. Bring your arms back down.

04. Alternate and raise your arms straight out and up in front of you. Squeeze and hold for two to three seconds. Slowly lower and relax your arms back to the starting position.

05. Repeat ten to twelve times for one set.