The Best Arm Exercises for Women – The Workout Girl

The Best Arm Exercises for Women

So, you want toned ‘tank top arms’?  The best arm exercises for women involve low-to-moderate weight resistance with many repetitions.   Exercises designed around this methodology help to tone and sculpt your muscles, as opposed to having that “bulked up” look.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will be a helluva lot easier.

Equipment:

-free weights (3 lbs, 8 lbs, 10 lbs), balance ball

Circuit 1 – Do 3x Through

A) The “Yer Basic Curl” – Begin by standing on your mat holding 8 lb weights with your palms facing out in front of you.  With control, bend at your elbows to raise the weights up towards your chest.  Repeat 12x.

B) The “Hammer Time” – Begin by standing on your mat holding 8 lb weights with your palms facing in towards your body.  With control, bend at your elbows to raise the weights up towards your chest.  Repeat 12x.

C) The “Push It Out” – 10 good push ups.  Make ’em count!


Circuit 2 – Do 3x Through

D)  The “Just Tri Me” – Begin by standing on your mat and wrapping your hand around one 10-lb weight.  Lift the weight straight up overhead, and bend your elbows so that the weight is suspended behind your head (with each end of the weight parallel to the floor).  With control, pull the weight straight up a few inches towards the ceiling behind your head.  With control, lower the weight down behind your head. Repeat 12x.

E) The “Power Pivot” – Begin by standing facing a balance ball that is placed in the corner of a room (so it is sturdy).  Hold an 8 lb weight in your left hand.  Raise your right arm out in front of you.  Bend at the waist until your right hand is resting on the balance ball in front of you.  Bend your left elbow to bring the weight up towards your chest.  Now, hinge at your elbow to push the weight back behind you.  Hinge at the elbow again to bring the weight back towards your chest. Repeat 12x, and then switch arms and repeat 12x more.

F) The “One-Armed Row” – Begin by standing facing a balance ball that is placed in the corner of a room (so it is sturdy).  Place both hands on the balance ball, and walk your legs backwards until you are in a push up position with your hands on the ball, instead of on the floor.  Position your wrists directly underneath your shoulders, and try to keep your body as flat as possible.  Holding this position, pick up an 8 lb weight with your left hand, remove your left hand from the ball, and let your left arm dangle in the air holding the weight. Keeping your arm as close to your body as possible, bend your elbow straight back to bring the weight up to just next to your rib cage.  With control, unbend your elbow to dangle your arm again.    Repeat 12x, and then switch arms and repeat 12x more


Circuit 3 – Do 2x Through

G) The “Open Wide” – Begin in a position as if you are going to do a push up.  Then, move your right hand out farther to the right.  Next, move your left hand out farther to the left.  Move your right hand back to starting position, followed by your left.  Repeat 12x.

H) The “Feel My Pulse”- Begin by standing on your mat holding 3 lb weights with your palms facing behind you.  Bend at your waist until your torso is at a 45 degree angle to the floor.  With control, push your arms and the weights behind you.  Holding this position, bring the weights slightly back towards your body, and then push them out behind you again.  Continue pulsing the weights back and forth behind you.  Repeat 15x

I)  The “Raise The Roof” – Begin by lying on your back on your mat.  Bend your knees to place your feet on the floor.  Extend your arms out to either side of your body, and hold 8 lb weights with your palms facing up towards the ceiling.  With control, lift both arms up towards the ceiling and in towards the center until both weights meet.  With control, slowly lower your arms to starting position.  Repeat 12x.



Fitness Tip of the Day

Carry a reusable water bottle around with you; you’ll find that you will drink a lot more water during the day.

 

xoxo,

Workout Girl

 

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