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At Work? 5 Simple Moves for Toned Arms

Who said exercises can only be done at the gym? Start taking advantage of your quick breaks throughout the work day by toning up your arm flab with these two-minute exercises; the results will stun you!

1. Tricep Dips

Start putting your chair to great use by using it to tone up your triceps. Begin by putting your palms at the end of the chair seat with your fingers hanging off, with a slight bend at the elbows. Then scoot your butt off of the chair and bring your legs out to make a slant with your body. Then bend your elbows continuously, while keeping them close to your body.

2. Military Press

To workout your shoulders, take two light weights in each hand. Then make a 90 degree angle with your elbows and have your palms facing forward. Then lift the weights over your head without locking your elbows, and return to the starting position. Repeat. Try keeping a light grip on the weights, rather than a tight and tense one.

3. Hammer Curls

Tone up your biceps and forearm with hammer curls. Grab a weight in each hand. Sit on your chair, with your shoulders back, and back straight. Lower both hands to your sides, and then unilaterally lift each hand to your shoulder, keeping your thumb facing upward and your palms facing inward.

4. Arm Raises

Exercise your deltoids by holding a weight in both hands. Next, sit with your shoulders back and back straight with your abs engaged. Then, lower your hands to your sides. With your arms straight and thumbs facing down, raise your arms to shoulder height in front of you. Then lower and repeat.

5. Lateral Raises

Try doing lateral raises to strengthen your deltoids, biceps, triceps and forearms. Start by sitting on your chair, making sure to keep your back straight and shoulders back. With a light weight in both of your hands, lower them to your sides. Then with a slight bend at the elbow, raise your arms out to your sides to should height. Return to starting position, and repeat.  

To do these exercises, try keeping a light 2-5 pound dumbbell at your desk. If you don’t want to use a dumbbell, using other objects like a paper weight works well too. Just make sure to use two objects that are the same weight when performing each exercise. Also, each exercise will work your abdominals if you make sure to keep them engaged throughout.

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