Spot training exercises will help you get sleek, toned arms. Everyone wants to be able to pick up their kids without hurting themselves. Many people also want to be able to wear sleeveless tops without being self-conscious. The following exercises can help you achieve those goals.
Begin by choosing a set of dumbbells that will challenge you without straining your muscles. You should be able to perform at least 12 repetitions. If you think you can do more, you need to increase the weight you're using.
Stand with your feet hip width apart. Hold the dumbbells by your sides with your palms facing away from you. This is the starting position. Inhale and slowly lift the weights until they are almost touching your shoulders. Exhale and lower the weights to the starting position. Work up to doing three sets of 12 repetitions each.
There are variations of bicep curls that you can do to prevent boredom with your routine. A simple variation is a concentrated biceps curl. These are performed as described above, except you work only one arm at a time.
Pick up your dumbbells with your palms facing your body. Stand with your feet hip width apart with your knees bent slightly. Lean your upper body forward. Bend your arms and hold the dumbbells near your shoulders. Keep the upper part of your arms still and tucked against your body. This is the starting position. Pull your abdominal muscles in, breathe out and use the muscles at the backs of your arms (triceps) to push your arms back. Hold the dumbbells straight for a breath then inhale and move the weights back to the starting position. You have completed one repetition. Try to complete at least 12 repetitions. Work up to three sets of 12 reps.
Push ups are the best overall arm exercise you can do. All of the muscles in your arms are working when you do push ups. Lie down on your stomach with your hands on the floor beneath your shoulders. Keep your legs straight as you push with your hands, and lift your legs up to balance on your toes. Exhale and push your body off the floor with your hands. Try to keep your body in a straight line. Hold this position for a breath. Bend your arms as you slowly lower your body until your chest nearly touches the floor. This is one repetition. Work up to completing three sets of 12 repetitions each.
Tips for Success
- Do not hold your breath
- Initiate the exercise from the muscle, and do not let momentum do the work for you
- Keep your stomach muscles pulled in while you're lifting the weights
Spot training like this three times a week will help develop strong and toned arms. Remember to allow 24 hours between your workouts so your muscles can repair themselves.