Impressive guns and flabless upper arms aren't made just from pumping iron. We've got five moves that beat boredom and tone your upper body without dumbbells (or any other equipment, for that matter). Read on to learn how to do the moves!
Additional reporting by Jenny Sugar and Jaime Young
Arm jiggle is one of the biggest complaints that we hear about from other women. Even the long and lean Gwyneth Paltrow complained about having a "bat wing problem." Yes, there's snow on the ground, but now is the perfect time to work on this problem area. By the time the sun is shining again, you'll have the kind of arms that you can't help but show off!
Here are a few moves that will have you waving goodbye to jiggly arms in no time:
Celebrities work hard to look that good, and they aren't shy about showing it. At every awards gala, stars show up in off-the-shoulder or strapless looks to play up those perfectly cut biceps, and we love guessing who they belong to. Do you know who has the best toned arms in town? Take this quiz and find out!
Don't worry your pretty little head full of hair, this exercise really doesn't require any equipment — not even a razor. The shaving I'm talking about comes in the form of your hands and it's in reference to the motion. It will, however, shave your triceps down into sculpted muscles.
Simply take your hands behind your head with your thumbs touching each other and your index fingers also joined together to form a diamond shape. Place it at the nape of your neck and in one singular smooth motion, press your hands above your head as if your hands are shaving the hair off the back of your head. It is a diagonal motion that will leave you looking ready to dive into a pool of water. Bring your arms back down to your neck and repeat the move while keeping your abs engaged and the tops of your shoulders down. Do three sets of 10 and hug yourself for all your hard work (and a stretch, too!).
Easily performed in a standing or seated position, it is a simple way to add a little oomph to your workday routine or your holiday travel.
Here's a video workout from OnSugar blog Blogilates.
This Pilates video concentrates on the upper body and was specially created by request! You'll be sore tomorrow in your arms, chest, and shoulders and you're gonna love it.
Songs in this workout: "She Wolf" by Shakira"Tic Tok" by Kesha"Starstruck" by Lady Gaga featuring Space Cowboy and Flo Rida
Want to see more? Start following Blogilates or start your own OnSugar Blog. Maybe your stories will be posted here on FitSugar!
You use them to drive your car, carry your groceries, and do your favorite exercise, the push-up. OK, maybe push-ups don't top your list of how to have a fun workout, but we can agree that the upper body appendages known as arms are important. Take this quiz to see how well you know yours.
I love strength training with dumbbells and this exercise combines two moves to work both your biceps and your shoulders.
Want to know how to do this move? Then keep reading for more.
Toning your triceps — the muscles that run on the backside of your upper arm from your shoulder to your elbow — is one way to really help prep your arms for tank tops. Triceps Dips are a great, basic exercise for working your triceps. What's more? They're pretty easy to do and don't require much equipment.
Here's how you do them:
Fit's Tip: Don't allow your neck to sink and your ears to fall close to your shoulders. Also, straighten your legs as you get stronger, this will make the exercise harder.
If you tried the fire fighter workouts I've been posting on earlier then you're feeling for those folks in uniform, since the workouts are literally no walk in the park. Here is the arms/abs portion of the circuit workout. Be prepared to sweat as these circuits are loaded with some tough exercises. Check out these highlights:
ARMS (Note: Repeat arms and core/abs (part 2) circuits consecutively)
- Triceps extension: Stand on resistance band. With arms raised and elbows by your head, hold the band's handles behind your head. Raise them over your head, and then back down. 30-60 seconds.
- Fire curls: Stand on resistance band with both feet, arms at sides. Bend arms at elbows and raise to shoulders. Lower. 30-60 seconds.
- Lateral extensions pulse: Stand on resistance band with arms raised to the sides (palms down). Lift arms a few inches, then lower. As fast as you can for 30 seconds.
- Reverse ax chop: Stand on resistance band with both feet. Hold the band in front with arms locked. Reach back over your right shoulder with both arms as if you were raising and swinging an ax. Alternate between shoulders. 60 seconds.
To see the core/abs portion read more
I have noticed that a lot of people hold their arms — known as arm carriage — differently when running. While some hold their arms low and to the side, others cross them in front of their body, so it occurred to me that it might be a good idea to share a technique that I have learned (and found) to be the most beneficial to my runs.
Here's the deal: Many runners hold their arms too high, which often results in neck and upper back pain. Furthermore, swinging your arms across the body wastes energy that you need to keep running. The most ideal way to hold your arms is so that your thumbs just barely brush below your hipbones (the top of your pelvis) with your palms facing in with each step. Focus on pumping your elbows backward and forward. In other words, do not cross your arms across your body. I like to think of it this way: Swing your arms in the direction you are traveling.
