Every woman with age faces a problem such as flabbiness of the arms and this especially relates to those who lead a sedentary lifestyle or eat unhealthily. You need to spend only 20-30 minutes a day on exercises to get rid of this issue and then you will be satisfied with the beautiful shape of your arms and shoulders, as well as your own perseverance while achieving the goal.
This simple collection of exercises does not take much time, it can be included in an everyday fitness routine. By doing exercises only 15-20 minutes a day, you will prevent flabbiness of the arms and return the arms and shoulders to their beautiful shape and elasticity.
Today we are going to show you a short set of exercises which will take only 17 minutes. All you have to do is perform the full circuit with no breaks between exercises. Rest for 2 minutes and repeat the circuit again. It is recommended to do these exercises 6 days a week.
READ MORE: 5 exercises to avoid stubborn double chin
#1. Dumbbell Step-Ups
- Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
- Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
- Slowly lower yourself to the starting position and switch legs.
#2. Standing Dumbbell Overhead Shoulder Press
- Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart. Raise the dumbbells to head height by rotating your arms forward and up.
- Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
- As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together. Hold for a count of one, while squeezing your shoulder muscles.
- In a controlled movement, return to the starting position, inhaling as you do so. Repeat.
#3. Incline Dumbbell Flyes
- Set up an incline bench at about 30 degrees. Lie on the bench and hold a dumbbell in each hand with an overhand grip.
- Make sure you keep your back flat and your shoulders pushed back Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
- Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
- Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching. Repeat.
#4. Crescent lunge and row
- Hold the dumbbell in your hand and stand with your feet together.
- Place your arms at your sides and lunge forward. If you are holding the dumbbell in your right hand, you want your left knee bent at 90 degrees.
- Lower your torso as close as you can to your knee. Allow the dumbbell to hang naturally, and then row it straight up until the right elbow passes the torso.
- That’s one rep, and you need to do 10 to 15 per arm. Do it with your right hand, and then with your left.
#5. Triceps Dips
- Just sit on a workout bench and place your hands next to your hips. Straighten your wrists and tuck your elbows in by your sides. Walk your feet forward for several inches. Lift your hips off the bench and place them in front of you.
- That’s the starting position.
- Lower your hips slowly towards the floor and bend your elbows as you descend. Get back up, and you’ve done one dip.
- Make sure not to let your elbows flare out. Keep your elbows tucked in so that you keep the pressure on the triceps.
- The position you want to achieve as you are lowering is when the backs of your arms are perpendicular with the floor. Repeat between 10 and 15 times, and stop when you feel fatigue in the back of your arms.
#6. Rotating triceps kickback
- Your knees are bent and you need to lean forward slightly. Hold a dumbbell in each hand and bend your elbows to bring the dumbbells to your side. Your upper arm is parallel to the floor.
- Press the dumbbells back and straighten your arms as you do it. Rotate the arms so your palms face the ceiling.
- Rotate back and return to bent position. Repeat 10 to 15 times, depending on your strength.
- Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
- Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
- Hold for a count of 2 while squeezing your abdominals and obliques.
- Return to the starting position for a count of one, then repeat.
#8. Dumbbell Squat Clean and Press
- With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
- Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
- With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
- Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
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