Summer is fast approaching and in some places we’re already busting out the tank tops and swim suits. And who doesn’t want some sexy guns to show off in their summer wear?
Below are 5 moves to help you tone your arms and get them tank-top ready. And the best part is these moves won’t only tone your arms, they will also help you create a sexy back for all those strapless summer dresses, tank tops and swimsuits!
Sit on the ground with your legs in front and your back up against a box or step. Place your palms on the box or step behind you, fingers facing toward your body.
Straighten your arms to lift your legs and butt off the ground, then bend your elbows to lower back down (without letting your butt touch the ground).
Keep your heels on the ground, and make sure you keep your elbows directly behind your body during this exercise.
Position yourself on all fours on a mat.
Place your hands in front of you and shoulder-width apart.
Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
Return to the starting position by extending your elbows and lifting your body off the floor again.
Modified Diamond Push-Up
1. Place the knees on the floor, the hands below the shoulders and cross your feet.
2. Keeping your back straight, start bending the elbows until your chest is almost touching the floor.
3. Pause and push back to the starting position.
4. Repeat until the set is complete.
Keep your head, hips and torso in line. Maintain your core muscles tight and keep your spine in a neutral position. Inhale as you lower the chest and breathe out as you push back up.
The knee push up and push ups, in general, are upper body exercises that also strengthen the core, increase metabolic rate and reduce bone loss. You can add knee push ups to an upper body warm up routine to prepare your muscles for strength training.
Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Stand up straight, holding a pair of dumbbells.
Curl the left dumbbell up, pausing midway to your shoulder, and holding it there.
Now curl the right dumbbell all the way to the top of the movement.
Complete half the set with the right arm then switch. Hold your right dumbbell at midway while curling all the way up with your left.
Switch again with both sides to finish the set.