Summer, winter, or fall – arm jiggle can be one of the hardest things to get rid of but it’s not impossible. It’s easy to cover up this problem area in the colder months, now that your daily wardrobe is most likely arm baring tanks and strapless tops it’s time to tighten up those arms! Below are a few workouts that both a beginner and pro can perform for sleek defined arms.
Wrist Rotations: Using a 2-5lb dumbbell extend your arms straight out in front of you shoulder width apart. With your palms facing down twist your wrists upward so that your palms are facing up. This movement concentrates on the forearm adding definition and strength to your arms. Continue until the point of fatigue or 8-12 reps for 3 sets.
Tricep Dips on the Floor (one arm or two): While sitting upright on the floor bend your knees into a 90-degree angle. Place your hands on the floor with your fingertips facing forward, slowly raise your butt off the floor and lower your body with your elbows facing behind you. Make sure your butt does not hit the floor, to increase the difficulty you can perform the same action using only one arm. Do 15-20 reps for 3 sets.
Weighted Punch: Standing with your feet shoulder width apart while holding 2-5lb dumbbells (heavier depending on your strength level). Begin performing a straight punch alternating from left to right. Throw on some music for additive motivation! Do 20-25 punches on each side.
Sideways Floor Push Up: This move is an amazing workout to focus on the triceps. Lie on the floor with your top leg diagonally placed from your hip with bottom leg bent. Wrap the arm on the floor around your ribcage as though you are giving yourself a hug, with the other arm place the palm of the hand in front of you on the floor. Slowly push your body up and down without locking your elbows. Make sure to keep your feet on the ground in order to maintain correct form. Do 20-25 reps on each side for 2 sets.
Nadia Murdock is nationally recognized fitness coach, published author and regular on-air fitness expert. She is living proof that her “train your mind, change your body” method works. After changing her own life via her own weight loss journey to a healthier lifestyle she became dedicated to sharing that power with others through her company Nadia Murdock Fit. Nadia has a B.A. in Psychology and taps into the strength and power of the mind when advising others in achieving their fitness goals. She also enjoys all forms of fitness from Kickboxing to Zumba and never goes a day without breaking a sweat.
You can find Nadia on Facebook, Twitter: @NadiaMurdockFit and at www.nadiamurdockfit.com.
