My arms are horrific and flabby (especially while pregnant. . . ). I found an arm routine online, and hope that I can follow it to at least get some muscle going on.
Workout At a Glance- What you need: Set of 5 to 8 pound dumbbells, exercise mat, sturdy couch or chair.
- How to do it: Perform the exercises in the order shown 3 times a week on nonconsecutive days. Start with the Main Move. If that's too difficult, do the Make It Easier variation. For a greater challenge, try the Make It Harder version. After each move, do 3 to 5 push-ups.
- For Faster results: Use a heavier set of dumbbells (such as 10 to 12 pounds) so you can do only 5 or 6 reps of each exercise without resting and do the whole routine twice through. To burn more calories, try some of our fun cardio options that engage the arms.
- The expert: Oscar Smith created this routine.
Lying Reverse Curl
Main Move: Lie with knees bent and feet flat. Hold dumbbell in each hand, palms in, with upper arms at sides, elbows at 90 degrees and slightly off floor and hands toward ceiling. Without moving upper arms, straighten elbows and lower weights to almost touch floor, then lift back to start. Do 8 to 10 reps.
Make it easier: Rest elbows on floor or use lighter weights.
Make it harder: Lower in slow motion and pause before slowly raising weights.
Push-Up
Main move: Begin in a modified plank position on hands and knees, body in a straight line from head to knees, hands directly under shoulders. Bend elbows back, keeping arms close to body, and lower chest toward floor. Straighten arms. Do 3 to 5 reps.
Make it easier: Do knee pushups with hands elevated on a couch, chair, or staircase.
Make it harder: Do full pushups on hands and toes, body in a strait line.
Lying Triceps ExtensionMain move: Lie on back, holding a dumbbell in each hand with arms extended straight up over chest, palms facing in. Keeping arms parallel and upper arms stationary, bend elbows to lower dumbbells toward face. Straighten elbows and press dumbbells back to start. Do 8 to 10 reps. Now do pushups!
Make it easier: Hold a single dumbbell with both hands.
Make it harder: After each rep of the main move, lower one weight across body toward opposite shoulder, press back to start and repeat with opposite arm.
Two-Part CurlMain move: Stand with feet shoulder-width apart, a dumbbell in each hand, arms at sides, palms facing back. Bend elbows to 90 degrees, rotating wrists so palms face up. Pause, then lower. Do 8 to 10 reps, stopping at 90 degrees on final one.
Do 8 to 10 more reps, bending elbows to raise weights toward shoulders and lowering to 90 degrees. Now do pushups!
Make it easier: Do just the first portion of the exercise, curling to 90 degrees.
Make it harder: Lift dumbbells to 90 degrees, pause, and then curl all the way to shoulder before slowly lowering to start. Do 15 to 20 reps.
Arm Press-BackMain move: Stand with left side facing a sturdy couch or chair, a dumbbell in right hand. Place left knee and hand on seat, keeping back straight; bend right arm to 90 degrees, elbow by hip, palm facing in. Keeping upper arm still, straighten elbow and press dumbbell back, rotating wrist so palm faces up. Lower. Do 8 to 10 reps on each side. Now do pushups!
Make it easier: Skip the couch and stand for more stability. Hold dumbbell by right hip, elbow bent behind you left hand at side. Straighten arm to press weight backward. Switch arms after reps.
Make it harder: Balance on one leg, and use both arms at once. Tighten abs and hinge upper body forward slightly while extending other leg back, toes off floor. Switch legs halfway through reps.
The best cardio for your arms. . .
- Swimming: The water doesn't just cool you off. It provides a full body resistance you don't encounter on land. Your arms are key for propelling you forward, so you'll sculpt strong, sleek swimmer's arms while burning as many as 680 calories an hour.
- Cardio Machines with movable handles: Focus on pushing and pulling with every stride. Start by doing 1 minute with arms/1 minute without, and gradually increase. If your machine doesn't have handles, bend your elbows and pump your arms as though you're power walking.
- Rock Climbing: Grasping overhead handholds gives your upper body a fresh workout, and you can blast up to 750 calories an hour as you figure out the best route to the top. Find indoor climbing facilities nationwide at indoorclimbing.com.
- Kickboxing Classes: Throwing punches and jabs is a great way to get your heart pumping and melt up to 680 calories an hour. Get to free 20 minute routines to try at exercisetv.tv (click on 'kickboxing')
- Canoeing or Kayaking: Paddling down a river is the perfect family adventure - and it burns up to about 500 calories an hour.
Provided by Prevention
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