Are you ready for summer? As the temperatures start soaring, you have a good reason to wear lighter-weight clothing. If you are losing weight, then you can feel really good about buying and wearing clothes (and bathing suits!) that help you beat the heat. Since many of the popular summer styles reveal your arms, then you’re going to want to make sure they’re strong and toned. These exercises will help get your arms in shape, whether you have already hit your weight loss goal or you're still losing weight.
These arm exercises are not only easy, but they’re also effective for strengthening and toning. Even better? You can do these exercises at home and you don’t need weights.
Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers:
- To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix)
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1) Wall Push-Ups
- Start by standing up straight and facing a wall.
- Stand with your face 6 inches away from the wall.
- Place your hands on the wall, shoulder width apart.
- With your hands staying on the wall, step back as far as you can. (When starting out, you may feel more comfortable with your feet closer to the wall. You can build up to having your feet further as you gain more arm strength).
- Both feet should remain on the ground; it’s fine to rise up onto the balls of your feet.
- Inhale as you push against the wall, and then exhale as you push away from the wall.
2) Floor Dips
- Sit on the floor or chair with your knees bent in front of you, and feet flat on the floor. Your feet should be facing forwards.
- With your arms straight, place them on either side and behind you, with your fingers facing forwards.
- Next, lift your pelvis up until your body is in a reverse tabletop position. At the same time, make sure to tighten your abs and tuck in your glutes.
- Lower your body by bending your arms and knees.
- Bend as close to the floor as possible while keeping your bottom from touching it. This works your core and arm muscles most effectively.
* Tip: If you’re just beginning to exercise, or don’t have core control yet, it’s okay to touch the ground. Start by trying to touch it just slightly and push right back up. Gradually work towards the full exercise without touching the floor.
3) Half-Circle Arm Rotations
- Stand with your feet hip-width apart
- Straighten your arms out away from both sides of your body and parallel to the floor.
- Start with your palms facing forward. Cup both hands as if you’re holding a tennis ball in each hand.
- Next, rotate your whole arm forward in a half circle so that the cupped hand goes from facing forward to facing behind you. Make sure to keep your elbows locked to maximize muscle engagement.
- Then, rotate back into your original position.
- Rotate back and forth as fast as you can within one minute.
Click on the following link to view exercise: http://www.inonit.in/wp-content/uploads/2014/03/12/5-ways-to-get-great-arm-tone-without-the-gym/arm3.jpg
For best results, perform these 3 exercises for one full minute each. When you’re starting out, do as many as you can during the minute, and gradually work towards more reps within the minute. As your arms get stronger, you can do longer workouts. Along with looking and feeling great from you weight loss, you’ll be rocking your summer look with your shapely and stronger arms.
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