Everybody has certain trouble spots they feel self-conscious about and would like to improve. Maybe it’s your glutes or your midsection. Many people’s top concerns are their upper arms, and this is the time of year when these insecurities come to light.
The good news is that you can start building stronger arm muscles rather quickly by including the appropriate exercises in your workout regimen. After just three sessions, one of my clients saw a change in her regular workout routine after adding a 5-minute arm routine. She noticed an increase in confidence in her sleeveless dresses and tops after just one week.
1. Lateral Circles
- Sit with legs crossed, back straight and abs engaged.
- With your palms facing the ground, raise your arms straight out to the sides.
- Draw in circles with your arms, just like you would if you were drawing tennis balls.
- Repeat 2 sets of 50 circular movements.
2. Triceps and trapezius muscles
Focus: triceps and trapezius muscles
- Sit with legs crossed, back straight and abdominals engaged.
- Raise your arms to your sides in the second ballet pose, keeping your elbows supported, your shoulders lowered, and your palms facing inward.
- Try to touch your fingers together while extending your arms in a circular motion toward the back.
- Then take the second position again, with your arms by your sides.
- Repeat this movement 50 times.
3. Swan wings
Focus: deltoids, trapezius muscles and biceps
- Sit with legs crossed, back straight and abdominals engaged.
- Extend your arms straight out to the sides, with your palms down.
- Bend your elbows a little, then continuously extend your arms like a swan trying to take flight.
- Repeat 2 sets of 50 movements.
4. Chest presses
- Sit cross-legged, back straight, abs engaged.
- Raise your arms by your sides, then extend your hands and point your fingers upward while bending your elbows.
- Reopen your elbows at your sides after bringing your arms back in front of you.
- Squeeze your shoulder blades together as you extend your elbows to the sides.
- Repeat 2 sets of 50 movements.
5. Shoulder Presses
- Sit with legs crossed, back straight and abs engaged.
- Raise your arms by your sides, then bend your elbows with your hands extended and fingers pointing to the ceiling.
- Bend your elbows to the sides after extending your arms toward the ceiling and crossing your handles.
- Repeat 2 sets of 50 movements.
To rapidly increase your strength, perform these arm workouts at least once a week.
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