Exercising your arms is a very important part of any workout regime. Toned arms give you confidence at the beach or wearing a tank top and help you in your daily life due to additional strength. The great thing about working out your arms is that going to the gym is not necessary. Most arm exercises can be done at home using household objects as extra weight.
- Arm Circles
- To tone your triceps, biceps and shoulders, a good exercise to try is arm circles. To do these, either stand up straight or sit up straight in a chair without a back. Stretch out both arms to a 90-degree angle to your body. Open your palms and face them toward the floor. Keeping your arms as straight as possible, begin making circles in a clockwise motion. When you have done as many as you can in one direction, switch directions. Your arms will tire quickly with these exercises, so be prepared. For extra weight, hold a soup can or larger object. Do one to three sets of these per day.
- Ball Toss
- The ball toss is an easy and fun way to strengthen your triceps at home. Grab a small cantaloupe, medicine ball or any medium-size ball that has some weight to it. Lie flat on your back and bend your knees, keeping your feet on the floor. Then, holding the ball to your chest, push it out and throw it up in the air with your arms. Catch it and slowly bring it back down to your chest. Start with 3 reps of 4 per day and then increase in sets of 3 as time goes by.
- Tricep Dip
- This exercise focuses on your triceps and is a good way to exercise that area. To begin, sit on the edge of a bench or a stable chair. Place your hands on the bench or chair and extend your legs out in front of you. Move your body forward so it is not on the chair and you are being supported by your arms. Raise and lower your body, using only your arm muscles. Start with 12 to 15 per day and increase in sets of three as you gain strength.
- A great way to tone is doing bicep curls. To do these, stand or sit in a chair with no back. Place your arms at your sides with your hands toward your body. Slowly bend your arms at your elbow and bring your hands to your chest. This exercise should be done with both arms at the same time. This is another great exercise to add weights to for more resistance. If you don't have additional weights, any handheld item with weight to it will work, like a bottle of water. Again, 12 per day (four sets of three) will be a good beginning with adding in sets of three as you get stronger and can do more.
