With our Florida vacation fast approaching I've been on a fitness/dieting kick! As I shared with you all in last week's post, one of my focal points over the next few months is going to be getting my booty right! (No "mom butt" for me!) I've also been looking for a few new arm exercises to incorporate into my workout. I asked trainer Hannah Butera, the Assistant Fitness Director at my gym to share a well-rounded workout to sculpt up those arms!
Here are 6 exercises to target your arms! Check out the "helpful links" if you need a visual!
1. Supine Dumbbell Pullovers with Leg Extension - 3 sets, 15 reps // What it works: Abs, arms, hips
*Only extend arms and legs as far as you can while keeping your lower back glued to the ground for maximum engagement. (Helpful Link: https://www.youtube.com/watch?v=r687q0UiwKw)
2. Pushups - 3 sets, 15 reps // What it works: Shoulders, back
*Plain and simple, these are one of the best pushing exercises you can do. Avoid locking the elbows, and don't allow your back to sway. Keep your bum loose and slightly higher than the rest of your body. Modify by keeping knees on the ground, or by placing your hands on a bench. Wherever you are, be sure to stack shoulders directly above your wrists. (Helpful Link: http://www.bodybuilding.com/exercises/detail/view/name/pushups)
3. Tricep Dips - 3 sets, 15 reps // What it works: Back of arms
*Keep your bum close to the bench, and move from the elbow first, not the shoulder, and keep fingers facing forward. Think about squeezing a ball between your elbows behind you. (Helpful Link: https://www.youtube.com/watch?v=0326dy_-CzM)
4. Bent Over Lateral Raises - 3 sets, 15 reps // What it works: Shoulders, back
*Keep the shoulders drawn down away from the ears, and keep your back flat or even slightly arched - try not to slump forward! (Helpful Link: https://www.youtube.com/watch?v=ttvfGg9d76c)
5. Dumbbell Curls - 3 sets, 15 reps ( each side) // What it works: Front of arms
*Pause for a moment and the top of each repetition and focus on squeezing your biceps as hard as you can. (Helpful Link: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl)
6. Dead Hang - 3 reps of max hold // What it works: Forearms
*Grip the bar as hard as you can, and try to relax everything in your body other than your grip. This will lengthen your spine and stretch the associated muscles helping to improve posture. (Helpful Link: http://www.fitstream.com/exercises/dead-hang-a6039)
I hope you all have a wonderful weekend!