You don’t have to go to the gym to tone and slim your arms, you can do this workout at home!
Sometimes you want to do a good exercise for your buttocks, abs or inner thighs so you look better in a swimsuit. However, it is important to train the whole body and that is why today we propose a special workout for your arms with super effective exercises. With this routine you will have firmer, leaner and more toned arms.
This slim arms workout routine are very easy to do to tone your arms and look as good in a t-shirt. Remember to warm up before and stretch after. Always choose weights according to your level. For beginners, use the 0.5kg weights. Repeat 3 times a week.
1. Arm extensions
Stand up with your back straight and your feet apart from the width of your hips. Take a weight in each hand and raise one arm to the ceiling. Then bring that arm behind your shoulder by flexing it. Repeat 30 times and switch arms. Try not to move your head during this exercise.
2: Slapping push-ups
This is like the basic push-up, except when you get up, you lift your arms off the floor and clap with both hands. The secret is to maintain a lot of strength and balance to do the exercise successfully. Repeat 3 sets of 10 push-ups.
3. Bicep curl
Stand with feet together and back straight. Take a weight in each hand, keeping your arms close to your body. Raise your 2 forearms and hands to shoulder height and slowly lower them again. Do this movement 40 times.
4: Background triceps
Stand with your back to a bench, chair or armchair and place your arms on the seat while extending your legs forward. Keep your back straight and lower your torso until your buttocks almost touch the floor. Return to the starting position and repeat 3 sets for a total of 12 moves.
Lie face down on the floor, leaning on your elbows and toes. Contract your body, making sure your back is always straight. Your entire body must be aligned. Hold this position for 60 seconds.
6: Triceps extension
This exercise specifically targets the triceps. To perform it, hold some weight behind you while keeping your elbows pointing up. Then raise and lower your hands, keeping your elbows in the same starting position, so that the exercise focuses on the muscles you want. Repeat the movement 30 times.
7: Tricep kick
The tricep kick is another exercise that focuses on strengthening these muscles. Lean forward, preferably using a bench or something for support. With your back parallel to the floor, start with your arm at a 90º angle. Then extend your arm fully and bring it back to the starting position. Repeat this movement 30 times.
8: Bust exercises
Stand with feet hip width apart. Hold a weight in each hand and extend your arms out to one side at shoulder height. Flex forearms and bring elbows to center in front of face. Extend your elbows again to return to starting position. Repeat 30 times.
9: Arm rotations
This is probably the easiest exercise of the ones above. Simply stretch your arms out to the sides and describe small circles with your hands, moving your entire arm from your shoulders. Repeat this movement 40 times.
Start with your arms outstretched to the sides, then bring them forward and cross them until they form an “X”. Finally, return the arms to the starting position and repeat the process, alternating which arm remains on top of the other each time. Repeat 30 times.
Keep reading: The 8 Most Effective Thigh Exercises of All Time