Flabby arms are the absolute worse. I’ve been at the gym for weeks trying to strengthen mine, but I have a long way to go. With swimsuit season just around the corner, it’s never too late to get your body into shape. Use these exercises to jumpstart your workout. They’re going to target your arms and get rid of the batwings.
The first exercise to try is a shoulder tap. Start in the position of a push-up. Your arms should be straight and your hands flat. Your head, neck, and body should all be aligned. Your toes should be straight and hold up your body. Now, bend one arm and move it to the opposite shoulder. For instance, move your right arm to your left shoulder. Hold this position for a few seconds and then move it back to the starting position. Repeat the same move with your opposite arm. Do at least ten repetitions with each arm.
An overhead press is another arm exercise. For this exercise, you’ll need a dumbbell for each hand. Move your shoulders outward and bend them at the elbow. The outside of your arm should be facing away from you and your fingers should firmly grasp the dumbbells. Now, move the dumbbells above your head. Straighten out your arms and hold the dumbbells for a few seconds before returning them to the starting position. Do ten repetitions before returning to the starting position.
The chest press is another arm exercise. This is similar to the overhead press, but you’re laying down instead of standing. Bend your legs at the knee while your lay flat on your back. Your feet should be straight. Your arms should be bent at the elbows. Move your arms up and so that your arms straighten out. Hold the dumbbells in that position a set number of seconds and then bring back to the resting position. Do at least ten repetitions of this exercise.
Bicep curls are also an option. Start with your feet shoulder-width apart. With a dumbbell in each hand, your hand should be facing outward to the dumbbell. Make sure your elbows are to your sides but in front of your ribs. Then, lift your elbows your shoulders. Hold this position for a few seconds and release. Try to do a couple sets of fifteen within sixty seconds. If you find this isn’t challenging enough, keep the dumbbells in your hand and do arm circles. This, too, is going to help tone those stubborn bat wings.
Finally, don’t forget about the triceps swing. Lay down on the floor with your knees bent at the knee. Make sure your feet are flat on the floor. Place a dumbbell in each hand and straighten your arms out in front of you. Hold one arm with a dumbbell in front of you, while moving the other arm behind your head. Hold this position for a few minutes and return to the starting position. Do at least ten repetitions per side, competing two firstname.lastname@example.org