Got Arm Fat? Finally, A Solution!
Arm Trio:
This exercise is great for toning the upper arm muscles – one of those dreaded “problem” areas. It also helps improve posture by strengthening the muscles in the upper back. Try without weights to start and then add the weighted balls or dumbbells. Do this exercise up to 3 sets at least 3 times a week to see results.
During the exercise, abdominal muscles should be pulled in towards navel throughout. Engage the inner thighs, by squeezing legs together to make it a whole body exercise.
1) Start laying on your front with two weighted balls or light dumbbells in either hand. Place forehead flat, (with a towel under it so the back of neck is flat). Place arms straight out to sides. Lift arms off mat as high as possible and lower just one inch. Exhale as you lift.
Repeat x 10
2) Bring arms from lifted position of (1) to side of body, palms down and back out to the side. (Thinking of making a T shape then an I) Exhale on squeeze back. Repeat x 10
3) Turn palms up and lift up and down small lifts, x 10. Hold arms in final position – shoulders rotated, palms up and arms lifted as high as possible, for a count of 10
This exercise is great for toning the upper arm muscles – one of those dreaded “problem” areas. It also helps improve posture by strengthening the muscles in the upper back. Try without weights to start and then add the weighted balls or dumbbells. Do this exercise up to 3 sets at least 3 times a week to see results.
During the exercise, abdominal muscles should be pulled in towards navel throughout. Engage the inner thighs, by squeezing legs together to make it a whole body exercise.
1) Start laying on your front with two weighted balls or light dumbbells in either hand. Place forehead flat, (with a towel under it so the back of neck is flat). Place arms straight out to sides. Lift arms off mat as high as possible and lower just one inch. Exhale as you lift.
Repeat x 10
2) Bring arms from lifted position of (1) to side of body, palms down and back out to the side. (Thinking of making a T shape then an I) Exhale on squeeze back. Repeat x 10
3) Turn palms up and lift up and down small lifts, x 10. Hold arms in final position – shoulders rotated, palms up and arms lifted as high as possible, for a count of 10
Comment
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Comment by Sarah Morgan on April 15, 2010 at 4:16pm -
Great Tip! tks
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Comment by Christine Carr on December 18, 2009 at 9:38pm -
Sweet tips! As a PE teacher, I am always looking for quick exercises that are both effective and easily implemented. Thanks!
Chris Carr, author of Mother Daze... tales from the imperfect playground
www.christine-carr.com
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Comment by Terry Starr on August 28, 2009 at 9:29pm -
I love that you can do this exercise anywhere -- even take a break from the computer at work, and find a spot inside or outside of the office (or home office, of course!).
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Comment by Terry Starr on April 6, 2009 at 7:40pm
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OMG!! I've been looking for a solution to do something before the summer is upon me!! Thanks Melissa. You are awesome.
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