These Quick And Easy Exercises Are The Secret To Supermodel Arms

Oct 24, 2018 by apost team

From the Duchess of Cambridge to Cameron Diaz, many everyday women are amazed at how some of the women they see across the screen and in magazines can achieve lean, toned, and shapely arms.

The good news is that you don’t need to be a supermodel or have a personal trainer on speed dial to get great arms. Here’s an easy, effective, time-friendly arm exercise routine that requires nothing more than household items to accomplish.

• Keep in mind that all of these exercises can be modified to your fitness level.

apost.com

• Each exercise can be done in reps and sets to fit your fitness level. Start with 4 sets of 15-20 reps for each exercise; work your way up to doing 4 sets at your max rep count.

• Always consult your doctor before beginning any exercise routine.

Get Your Arms Ready To Impress

This exercise targets those triceps, and all you need is a chair, sofa arm, or stable surface that’s about 16-21 inches in height that you can use to prop. Just make sure the object is stable and can support your weight.

Method: The object is located behind you. Place your hands behind you to prop. At this point, your arms will be straight and your feet should be far enough away from the base to be bent at a 90 degree angle. Inhale and bend from your elbows until your elbows are inline behind your shoulders. This allows your pelvis to drop toward the floor. Exhale and push your body back up to the start position.

Here’s another triceps exercise. A bench is perfect, but you can use any hard surface that provides that 16-21 inches of height. Again, make sure the object is sturdy and will support your weight.

Method: Spread your arms shoulder-width apart and place your flat hands on the surface of the bench. Walk your legs out until they’re straight out behind you in a push-up position. Keep your core tight and your spine aligned. Inhale as you bend at the elbow to lower your torso toward the bench. Exhale and push yourself back up to start position.

Tip: If your arms can’t quite support your full body weight yet, then you can modify the bench push-up by bending your knees.

This is one of the easiest exercises. Yet, it works so much. It engages your front pecs, shoulder girdle, and the serratus anterior. You’ll see a big difference all across the backs of the arm, up into the shoulder region, and down from the arm pit when you’re wearing racer-back tops and spaghetti-strap dresses.

Method: Find a wall without adornments. Extend your arms shoulder width apart and place your hands flat on the wall. Walk your legs back until you feel your weight on your palms. Keep your core tight and your spine aligned as you inhale and bend from the elbow to press yourself toward the wall. Exhale and push yourself away from the wall and back to start.

Aside from the triceps and shoulder girdle, you’re also getting in some hip and abdomen action with floor push-ups.

Method: Lay out a towel, blanket, or exercise mat. Lay on your stomach, bend your knees and cross your feet at the ankles, and bend your elbows so that your palms are flat down near your shoulders. Exhale and use your hands to push your torso off the floor (weight should now be on knees and hands.) Inhale and lower yourself back to the floor.

Arm raises can be done with clinched fists, or you can make it more difficult by placing any two cylinder-shaped objects, such as two bottles of water or shampoo, in your hands. Hand weights work great if you have them. This exercise works those biceps, giving you that little ball when you flex.

Method: Position your feet shoulder-width apart. Keep your knees slightly bent, your spine straight, shoulders back, and core tight. With palms up, exhale and bend from your elbow to raise your arms even with you abdomen. Keeping that same elbow bend, you’ll slowly raise your elbow up to chest level (your palms will now be directly in front of your face.) Inhale as you reverse each step to return to start with your arms straightened at your sides.

There’s a reason that boxers have such defined and toned arms and shoulders. Get that same effect with shadow boxing.

Method: Get into a boxer’s stance by placing your feet shoulder-width apart and taking a step back and to the side with your right foot. Bend your knees, tighten your core, and keep your shoulders back. Clinch your fists, bend your elbows, and raise both fists to hover near your chin. Exhale and extend your right arm out to punch the air. Inhale as you bring it back to your chin. Exhale and extend your left arm out to punch the air. Inhale as you bring it back to start. Repeat using the stance with left foot back.

Tip: If it’s too easy, add a small dumbbell or bottle of soda to each hand.

Tell us how these six arm exercises work for you, and feel free to pass the routine along to anyone you know looking to get their arms in tip-top shape. Leave us a line in the comments if you have questions or thoughts.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!