Best Exercises to Tone your Arms, Biceps and Shoulders
Strong and well toned arms makes you look fit and improves your overall appearance. But women usually think that toned arms make the arms bulky and muscular. So they do not prefer to do exercises of the arms. However, if you undergo the process of arms workouts, it helps in making your arms slim and leaner. Below are some arm exercises that help you to get well toned and strong arms that are lean and beautiful. These exercises are easy to perform and you can do it at your home without any difficulty. These exercises help in making your biceps, shoulders and triceps toned.
Tips for Beautiful Arms and Shoulders:
Alternating biceps curl with Dumbbell:
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Stand with your feet apart and hold your upper arms close to your body. Hold a dumbbell in each hand and curl one dumbbell towards your shoulder. Now you can lower the hand and do the same with the other hand. Repeat with each hand up to 8 times. This tones your arms but does not increase the size of the muscles.
Biceps and arm circles:
This offers a workout for your arms as well as your whole body. Stand with your feet apart, wider than the width of your hips. Hold a dumbbell of 5 to 8 pounds in each of your hands and bend your hands at the elbow. Your palms should face up. Hold your spine straight and squat. Circle your left hand up and towards your shoulder. Now lower your hand and repeat with the other hand. Do this about 16 times.
Biceps curl and alternating lunge:
This exercise provides you long and lean arms and a firm lower body. Hold a water bottle or dumbbell in each hand and stand in such a way that your knees are slightly bent. Now take a step forward with your right leg and lower your body, so that you take a lunge position. As you do this, you must take care not to push your knees past your toes. Also tighten your left biceps and bring your left hand towards your chest. Repeat with the other hand also.
This is excellent for your shoulders as well as the upper back and triceps. Sit on the floor and bend your knees. Now try to lean on your torso back making an angle of 45 degree, as you place your palms on the floor under your shoulders. The fingers of your hand should point out. Move your left knee towards your chest and place your left foot over your right knee. Now try to lift your hips a few inches off the floor by bending your elbows behind you.
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Get to the pushup position and put all your weight on your toes and the forearms. Align your elbows under your shoulders, on the floor. Make sure that your body is in a straight line from head to toe. Remain in this position for 20 seconds and breathe gently. Now take rest by placing your knees on the floor for 30 seconds. Repeat it with an interval of 30 seconds in between. Do this 3 times a day with six repetitions.
Opposite arm and leg raise:
This exercise helps in making your arms and legs strong, and also offers a good stretch to your back. To do this exercise you have to use both your arms and the legs. To start it, extend your right arm forward and at the same time stretch your left leg backwards, so that your body weight is supported by your right leg and left hand. Stay in this position for 5 seconds and then get back to the starting position. Repeat with your left arm and the right leg.
Pullovers with dumbbells:
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This is good for your biceps and triceps. Lie on a couch cushion or exercise bench and hold 5 or 8 pound dumbbells in both your hands. Extend your arms over your chest. Slowly lower the weight behind your back and then get back to the starting position. Repeat 15 times.
Push-up on a ball:
You have to learn to balance yourself on a ball before you attempt this exercise. To start with, lie with your abdomen on the ball and put your hands on the floor. Now move your body so that the ball is under your thighs. Bend your elbows and then pull in your navel. Lower your torso on the floor and stay in this position for 3 seconds. Now let your elbows become straight but not locked. Your head and spine should be along a straight line and your abs engaged. Do 5 times in the beginning and then increase to 15.
Plank arm row and rotate:
This exercise provides a good workout for your shoulders, triceps, biceps, chest, abs and the upper back. Here you have to take the pushup position and balance your body on your toes and the hands. Make sure that your body is in a straight line from the head to heel. Now move your feet so that they are apart from each other, wider than your shoulder width. Lift your left hand from the floor and bend your elbow behind you, so that your hand is brought near to your shoulder. Get back to the starting position and repeat it, but this time you move your torso to the right, so that your left elbow is pointed upwards. Now do it with your right hand. Repeat this 10 times.
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Here you have to lie on your back on the floor. Bend your knees and hold 5 lb dumbbell in each hand. Your hand must be slightly off from the floor. Keep your arms straight and raise your left arm over your chest. Your right arm must be kept overhead. Lower your left arm to the starting position and repeat it about 15 times. Now you can do the same with your right hand.
Get-up plank, Clean and press windmill, Kickback with a twist, Pilates press and Shadow boxing are other exercises that help you to have strong and lean arms.