Toning with Tina

Three arm exercises

By Tina Kissavos

If you’re a woman who complains about loose arm skin, take note that the issue isn’t the skin itself but the lack of muscle underneath it. Simple bodyweight and resistance exercises performed at home or in the office will noticeably tighten and tone your arms in just a matter of weeks. Combine several exercises that target multiple muscles, such as the triceps, biceps, shoulders and back. Consider choosing a weight that provides enough of a challenge on the last three repetitions. Remember, the more muscle you put on, the more calories you will burn.

Here are some popular exercises that only require a small space and a pair of dumbbells. Perform three sets of 15 repetitions, three times a week, and you will be flaunting shorter sleeves long before summer.

Tricep kickback
The tricep is the large three-headed muscle at the back of the arm above the elbow. Tricep kickbacks are a great exercise that hit all three heads sufficiently. Hinge forward at the waist with a neutral spine and bend elbows at waist level. Gently extend the dumbbells behind you and hold for a two-second count. Return and repeat.

Front raise
Targeting the front of your shoulders, hold a dumbbell between both hands and raise your arms up to shoulder level, then back down again. Note that the desired movement is a raise, not a swing, and requires core strength without using momentum.

Back row
An excellent upper body exercise that targets the back and biceps. Proper form is essential as you bend at the waist with a neutral spine. Holding a pair of dumbbells in front of you, imagine starting a lawnmower: raise arms above waist and squeeze shoulder blades back together. Slowly lower weights to starting position and repeat.

 

Spring 2020, Vol 12 N°2

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Women’s Health

Spring 2020
Vol 12 N°2

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