Sculpted Arms in 3 Moves

Stop dreaming about sculpted arms and GO GET SOME!
Image: Shutterstock

I’ve always been the girl with the "chicken arms." I’m built long and lanky, so even when I do build muscle, it doesn’t usually look like I have any. When it comes to my arms and upper body strength in general, it’s both hard for me to build that muscle and hard to show it. The process is a slow one, but I think I’m finally building up my arm strength again through my yoga practice.

For those of you who don’t do yoga, though, there are some great moves you can practice a few times a week to help build muscle and tone your arms. If you’re ready to surprise others with your awesome arm strength, try out some of these arm workouts 2-3 times per week.

Plyometric Pushups work a lot like regular pushups. Begin by balancing in a plank position (you can modify by putting your knees on the floor if you are a beginner). Lower your upper body down until your arms are at a 90-degree angle. Note: if your belly touches the ground before then, you may be arching your back and not engaging your core enough. Double check to be sure your back is flat like a tabletop. Once you reach the 90-degree angle, push powerfully back up, rising up onto your fingertips as you reach the top. Do 2-3 sets of 8-15 reps.

No more chicken arms.
Image: Shutterstock

Leg balance, curl, and press. This one takes a lot of core strength, so don’t be discouraged if you find it hard to balance at first. As your core builds up, it will become easier. Hold a pair of light dumbbells at your sides, palms facing your thighs. Lift up one leg so that the thigh is parallel to the floor and the knee is bent at a 90-degree angle. As you balance on one leg, lift the dumbbells first to shoulder height and then straighten your arms above your head. Lower back down to starting position slowly and with control. Complete 2-3 sets of 8-15 reps on each side.

Archer’s Plank. Start in plank position with a dumbbell in the right hand and legs spread to hip-width apart. Begin turning your body so that the right side opens to a side plank. Lift the right arm in towards your chest and then extend it straight up and overhead. Bring the arm back down with control. Complete 2-3 sets of 8-15 reps for each side.

What other arm workouts have worked well for you? I’d love to know. Share in the comments!

Working (out) For the Weekend

I have a confession to make: I’m a weekend workout wimp. Generally, one of two things will happen over the weekend. One, I get “too busy” to work out, having made lots of plans. Or two, I am so ready for a break by the time the weekend hits that I decide to be as lazy as possible.

I have been better about finding a nice balance between the two lately, but I’m still working on it. It’s like I use up all my productivity during the week and have nothing left by the time Friday hits. Does that ever happen to you? I am not trying to make excuses for skipping out on exercise during the weekends, but rather I’m trying to be honest about what’s really going on. And I’m hoping that by writing about it, I will be able to hold myself more accountable.

So today, in an effort to both motivate myself and others to keep on exercising during the weekend, I’m posting a few quick and (almost) painless workouts. Each one takes just a few minutes to complete and doesn’t require any special equipment. My plan is to try at least one of them out over the weekend, and I’m hoping some of you will, too. Who’s up for a challenge? If you are, then keep on reading!

Workout #1: “No Excuses” (found at Daily Spark)

1. :60 Chop Squats
2. :30 Charlie’s Angel Lunges (each side)
3. :30 Kneeling Crunches
4. :60 Push-Up Planks
5. :60 Rise ‘n Raises
6. :60 Triceps Presses

Workout #2: “Easy Abs” (found at Back On Pointe)

1. 20 Crunches
2. :15 Plank
3. 10 Mountain Climbers
4. :15 Plank
5. :10 Side Plank (ugh, I hate these!)
6. 10 Vertical Leg Crunches
7. 20 Bicycles (try subbing flutter kicks if these bother your hips)
8. 30 Scissor Kicks
9. :15 plank