Tired of that embarrassing arm jiggle? Everyone likes to look fit and arm jiggle simply won’t cut it, and that is why you absolutely must read this article. With these 10-minute workouts, you will find your arms getting toned in no time:
1. Crab Sit With Dip
Target muscle: Triceps
- Sit with your legs bent and feet shoulder-width apart on the mat in front of you. Put your hands on the mat behind you, directly beneath your shoulders, with your fingers facing forward. Without locking your elbows, extend your arms to raise your hips as far as you can off the mat.
- Keeping your butt slightly off the mat, bend your arms, pointing your elbows behind you (be sure the movement comes from your arms, not your hips); extend your arms to complete the rep. Work up to 2 sets of 24 reps.
2. Reverse Curls
Target muscle: Biceps
- Stand with your feet shoulder-width apart, holding a 5- to 8-pound dumbbell in each hand in front of your thighs, palms facing in.
- Without bending your wrists, curl both hands to your shoulders, then lower them back down to complete the rep. Work up to 2 sets of 20 reps.
3. Sideways Floor Push
Target muscle: Triceps
- Lie on a mat on your left side with your left leg bent slightly behind you and your right leg extended diagonally from your hip. Wrap your left arm around your waist and bend your right arm, putting your right hand on the mat near your left shoulder.
- Keeping your feet on the mat and your left arm wrapped around your waist, extend your right arm (don’t lock your elbow) and push your body up; lower your body to complete the rep. Do 24 reps, then switch sides and repeat. Work up to 2 sets.
3. Crescent Lunge And Row
Target muscle: Back and shoulders
- Grab a dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as you raise your left arm out to the side to shoulder height, with your palm facing downwards.
- Allow the dumbbell in your right hand to hang naturally, then row the dumbbell straight up until your right elbow passes your torso. That’s one rep. Do 12 to 15, then repeat on the opposite side.
4. Airplane Extension
Target muscle: Back and shoulders
- Lie face down and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor.
- Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That’s one rep. Do 10 to 15.
