01. Get toned arms
Flabby upper arms can make any person feel uncomfortable, especially in summers when you wear sleeveless clothes. But just like thighs and belly fat, it is tricky to lose arm fat. The only way to get rid of the accumulation of excess fat in the upper arm is by incorporating a consistent exercise routine and reducing your calorie intake.
Here are 6 simple exercises you can do in the comfort of your home to get toned, sculpted arms of your dreams. All you need is a pair of dumbbells or two 1 liter water bottles.
02. Biceps Curl
How to do it:
Step 1: Stand on the ground with your feet hip-width apart. Your hands should be extended with dumbbells in each hand.
Step 2: Keeping your upper arms stationary, curl the weights to bring it to your shoulder level while contracting your biceps.
Step 3: Bring the weights as high as possible without moving your elbows.
Step 4: Hold this position for 2- 3 seconds and then slowly lower the weight. Repeat the same 10-15 times.
03. Modified Push-Up
How to do it:
Step 1: Get into the push-up position, with your knees on the floor, directly under the shoulder. Your feet should be off the floor.
Step 2: Contract your abdomen and glutes, and lower your body.
Step 3: Return to the starting position and repeat the same.
04. Triceps Dip
How to do it:
Step 1: Stand with your back towards a sofa or a chair and place your hands shoulder-width apart on the edge of the surface. Your shoulders should be perpendicular to your wrist and fingers touching your body (stand so close to the chair/sofa).
Step 2: Now stretch your legs in front of you with your heels on the floor.
Step 3: Bend your elbow slowly and lower your hips towards the ground in a controlled manner till your elbow makes a 90-degree angle.
Step 4: Hold this position for 2-3 seconds and then move upward to come back to your normal position. Repeat the same for 10-15 times.
05. Inclined push-up
How to do it:
Step 1: Stand about 1-2 feet away from a wall and place your palms on the wall, little wider than the shoulder-width apart.
Step 2: Keeping your legs and palms static on its position, bend your elbows to bring your chest and chin close to the wall.
Step 3: Now, inhale and push the wall until your hands are straight and the chest and chin are away from the wall.
Step 4: Repeat this 10-15 times.
06. Arm Circles
How to do it:
Step 1: Stand on the ground with your feet shoulder-width apart and extend your arms in front of you (parallel to the floor).
Step 2: Circle your arms forward in a controlled motion so that you feel the stretch in your triceps.
Step 3: Reverse the direction of the circles and repeat the same.
07. Overhead Triceps Extension
How to do it:
Step 1: Stand straight on the ground with weight in each hand.
Step 2: Take your hands overhead so that your palms are pointing towards the ceiling of the room. This is your starting position. Keep your hands close to each other.
Step 3: From here slowly bring your hands behind your head, palms facing the base of the skull and elbows out.
Step 4: Hold this position for a few seconds then again take it back to the starting position.