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!

Six Workout Moves You Can Do With A Chair

I’m not one for buying expensive athletic equipment. I have one pair of dumbbells, which I borrowed from a friend. I have a yoga mat. I have workout clothes and shoes. And I have… well, that’s pretty much it, actually. I’m a big believer that you can get lean and fit just by using your own body weight. You may not become a body builder doing so, but that’s not really what I’m aiming for anyway.

In that spirit, here are six different workout moves you can do with a chair—and that’s it! If you have a yoga mat, it’s helpful to keep the hard ground at bay, but it’s not necessary. Try 10-20 reps of each of these moves:

1. Step-Ups: Stand on the ground beside the chair, with the back parallel to your right leg. Step up on the chair with your right leg and without touching down, bring your left leg up to a high-knee position. Your knee should be about chest height. Take a controlled step back down with the left leg and then repeat. You can leave your right leg on the chair. Switch and repeat on the other side. 
2. Knee-Tucks: Place your hands on the ground (or a yoga mat) in front of the chair. Place your feet up on the seat of the chair so that you are in push-up position with your legs elevated. Bring one leg forward, tucking the knee to your chest, then returning it to the chair. Switch legs back and forth.
3. Leg Lifts: Lay on your back in front of the chair, placing your heels on the seat of the chair. Lift your pelvis so that your body is in a straight diagonal line. While keeping your body in the same position, lift one leg off the chair to be perpendicular with the ground and then return to starting position. Switch legs back and forth.
4. Lunge Hops: Stand with your back to the chair. Place one foot on the chair seat and bend your knees until they are at 90-degree angles. Push up with your front foot so that your leg straightens and you hop a few inches off the ground. Make sure your back foot stays on the chair. Repeat with both legs.
5. Triceps Kick Dips: Facing away from the chair, place both hands on the edge of the seat and lower your body so that your legs are bent to about 90-degrees. Alternating sides, lower your body by bending your arms while simultaneously kicking out one leg so that it is straight. Bring the leg back in as you raise back up and straighten your arms.
6. Knee-Raises: You’ll need two chairs for this one. Place them so they are facing each other, with just enough room for you to kneel between them. Place one hand on either chair and straighten your arms so that you are hanging just off the ground. Bring your knees up to your chest and then lower back down while keeping your arms straight and your body off the ground.

For this article, I used a chair workout infographic found on Pinterest (pictured). When I tried to click through to the original website, it had been reported as spam. If anyone knows where this originally came from, please let me know so that I can give due credit!

Try to do 10-20 reps of each move, and if you can, 2-3 sets. Let me know how it goes for you all! Good luck!