Do you have flabby arms? Want to discover an exercises that will help you tone your arms quickly?
The sculpted arms look attractive. However, often we do not make any effort to tone them. The reason: having all the time of day to day busy and the lack of equipment for training. Not surprisingly, it is possible to achieve it by spending little time and in a simple and practical way. In this article we show you how.
Bright Side brings you 8 exercises that will only take you 5 minutes a day, with a minute of rest included, and that don’t require any special tools either. So there are no more excuses. Let’s get started!
1. Arm Circles
Starting position: stand up and stretch your arms out to the sides. Drop your shoulders. Arms should be straight and parallel to the ground.
- Slowly rotate your arms in circles keeping them stretched out to the sides and straight.
- Rotate them in the direction that best suits you.
Duration: Keep spinning for 30 seconds.
2. Arms flying
Starting position: stand up straight with your arms stretched out to your sides. Drop your shoulders.
- Don’t move your arms. Just imagine that you are gliding through the air with your wings outstretched.
Duration: Hold this position for 30 seconds.
3. Working the triceps
Starting position: Sit with your back straight and your legs together and stretched forward. Keeping your back straight can be difficult, but don’t worry, it’s just a temporary starting position.
- Place your hands behind your back and lean your spine back slightly so that you are supporting yourself on your arms. Your ankles should be slightly bent in this pose. Also, slightly bend your knees so they are off the ground.
- Now, raise your buttocks by straightening your arms and then lower them using your arms in such a way that your buttocks just touch the floor.
Duration: Keep lifting and lowering for 30 seconds.
Starting position: Lie on the floor with your chest on the floor and your back up. This position is known as the prone rest position. Bring the palms of your hands to the floor on either side of your chest.
- Raise your body exerting force with the palms of your hands.
- Raise your body until your arms are almost straight (don’t overstretch them). At this point, you should be in a plank position, your body should be in a straight line from head to ankles.
- Go back to the starting position.
Duration: Keep going up and down for 30 seconds.
a minute of rest
Yes, yes, this is also important.
Starting position: Stand up with your arms stretched out to the sides. Bend your elbows so that your palms are close to your chest. Drop your shoulders.
- Imagine two heavy objects staying close to each other right in front of you, at the level of your belly. Now, try to separate them laterally so that they are facing away from each other.
- Imagine that the two heavy objects keep coming back to their original position and keep pushing them sideways again.
Duration: Repeat this for 30 seconds.
6. Simple pressure on the pectorals
Starting position: put the palms of your hands together as if you were praying. Also bring your elbows together so that they are touching each other as well. Bring your elbows up so they are at chest level. Drop your shoulders.
- Move your arms up and down.
Duration: 30 seconds
Starting position: Stand tall with your legs apart and extend your arms out to the sides, keeping them straight.
- Keeping your arms straight, bring them in front of your body and continue to move them so that they cross each other, forming a scissor-like shape. Don’t forget to drop your shoulders.
- Go back to the starting position.
Duration: Keep doing this for 30 seconds.
Starting position: Lie on your stomach and stretch both arms out in front of you.
- Raise your arms and feet. Also, raise your head, along with your arms, so that they are at the same level.
- Hold this position for 2 seconds and return to the starting position.
Duration : Repeat the movements for 30 seconds.