Women often neglect strengthening their arms simply because they don’t know which exercises to do, but building arm strength is important for a number of reasons. A woman with strong arms can help…
1. Prevent osteoporosis
2. Strengthen the spine
3. Improve posture
Plus, who doesn’t love toned arms?! Allow me to take you through my five best arm exercises for women. All you need for this routine is a pair of dumbbells and a few short minutes in your living room, hotel room, or wherever you may have a few spare minutes!
OVERHEAD TRICEPS EXTENSION
— Begin standing with your feet shoulder distance apart.
— Hold a dumbbell with both hands in a heart-shaped grip (it should feel like you’re cradling the dumbbell).
— Bring the dumbbell behind your head, bending your elbows.
— Engage your core and extend your arms straight, reaching the dumbbell overhead.
— Slowly return to the starting position. This is one rep. Complete 8-12 reps. (more…)
Award winning fitness guru Patricia Friberg has shared a hot new beach workout for the home stretch of summer. The Beach Ball Workout strengthens the glutes, abs, thighs and arms, and all you need is a beach ball—a beach doesn’t hurt either.
You’ve gotta mix up your fitness regimen if you want to avoid the workout doldrums. So seek out a sunny spot and try this great new workout from Patricia.
Beach Ball Lateral Squat
Benefits: Tones the bottom, inner thigh, legs and waistline. This is a one stop shop for exercises.
Set up: Wide stance with legs, holding the ball in the hands. Draw the abdominals inward and upward.
Step 1: Hinge at the right hip and bend your right knee. Take the ball down to the ground by your right foot. Firm the right glute and keep your abdominals drawing in.
Step 2: With the strength of your right leg, push into the ground to straighten the leg and lift the ball up and side bend to the left. 12 reps each leg. (more…)
Blooming flowers, singing birds, and warmer days are welcome reminders that summer is right around the corner. But, if you have yet to shed your winter wardrobe for fear of exposing your non summer-ready body, thoughts of tank tops and bikini bottoms might have you wishing it were still November.
The following yoga poses will help tone your arms, core, hips and thighs so you can sport a fit summertime physique.
Better than doing a bench press, practicing plank pose tops the list as one of the best yoga poses to do for overall strength and tone. Practice at least one set of plank every day, and work up to holding your plank for up to one full minute. If you need to modify, practice plank pose on your knees until you can work up to practicing it on your toes. (more…)
Getting to the gym on the weekends doesn’t usually happen for me. It’s my time to relax and unwind and the last thing I want to do is get bundled up, make myself presentable and go get sweaty for an hour. But, that doesn’t mean I don’t appreciate a quick workout before my weekend officially kicks off. This 10-minute arm workout that can be done at home (or anywhere) is my solution for that.
From boxing to yoga to body weight moves, this quick arm toning workout hits almost your entire upper body, including triceps, chest, core, and even your legs. So get into something comfy and breathable, grab a bottle of water to stay hydrated, and let’s get started!
During last week’s inauguration we got a glance at Michelle Obama‘s toned, fit arms in that gorgeous sleeveless gown she wore to the ball. The first lady has always had an admirable figure, but her arms truly speak to the dedication she has to her fitness regimen. They don’t come easy, but if you follow my guidance here, we can start working on a set of strong arms of your own.
We want to see the curves of the bicep and the nice little cap of the deltoids. We absolutely do not want to see the tricep waddle! A lot of curls and kickbacks may create some shape in your arms but they are not the most efficient way to build muscle and burn fat. So how does a girl build fabulous arms and shoulders?
First, I will tell you how it’s not accomplished.
Not with infomercial gadgets that promise you fantastic muscles in only 10 minutes a day.
Not with endless curls with soup cans or water bottles.
Not with starvation diets.
Here are my top five tips to get fantastic arms you want to show off in your tank tops and shoulder-baring dresses. (more…)