Tone Flabby Arms By Lisa Wilkinson LWFITT Fitness
presenter & Bio-Synergy Ambassador
Want toned, sexy arms and shoulders especially for summer?!
I get asked a lot how can I tone the bingo wings. I’d recommend that you try these 10 exercises to help get rid of any unwanted arm fat and tone sleek muscles with the help of these exercises. So you can wear your vest tops with confidence this summer!!
Try this 15-minute FITT arm workout at least twice a week to sculpt, firm and tone your biceps, triceps and shoulders.
This workout will require dumbbells, not too heavy though! 1 – 3kg will work well.
WARM UP
Prepare your body for this set of arm exercises with a 5-minute upper body warm up routine.
WORKOUT
- Perform each of the following 10 upper body exercises for 30 seconds or complete 15 to 20 repetitions.
- Rest for 30 to 60 seconds between each exercise
- Repeat this 5-minute circuit 2 more times through, for a total of 15 minutes.
Bicep curls:
Keep your upper arms stationary, and your elbows tucked in close to your body, breathe out as you lift the dumbbells.
Tricep kickbacks:
Take a set of dumbbells, bend your torso and bring your elbows up. Exhale as you kick your arms back and then slowly return to the starting position.
Push press:
Hold the dumbbells in front of your shoulders with your palms facing each other. Push the dumbbells over your head and exhale.
Lying tricep extensions:
Lie on your back and extend your arms in front of your shoulders. Keeping the upper arms stationary, bend your elbows until the dumbbells are near your ears.
Hammer curls:
Hold the dumbbells with your palms facing your hips, bend your elbows and lift the weights until they’re at shoulder level.
Lateral raise:
Hold the weights and raise your arms out to the sides until your elbows are at shoulder height.
Front raise:
Lift one weight at a time, keep your palms facing down and raise your arm to the front, until it’s parallel to the floor.
Bent over lateral raise:
Bend your torso and raise your arms out to the sides. Keep your knees and your elbows slightly bent.
Shoulder press:
Hold the weights in front of your shoulders with your palms facing front. Push the dumbbells up and, as you extend your elbows, breathe out.
Standing Front Punches Finisher:
Stand with your feet apart so they equal the width of your hips. Keep your arms bent, with the elbows in near your body. Tighten your abs and punch the air with the strength of your shoulders and back, not your wrists and elbows. Alternate between right then left. Continue for 30 seconds.
STRETCHES
Relax and stretch your upper body with a set of cool down exercises.