Bicep, Tricep, Calves & Abdominal Workouts

Biceps and triceps workouts can tone up your arms.

Biceps and triceps workouts can tone up your arms.

As a woman, you want certain visible areas of your body to look good. Your arms, legs and abdominals are often visible, especially in the warmer months when you may be wearing summer clothing. Workouts for the biceps, triceps, calves and abdominals can help tone up these areas and get you ready for a sizzling swimsuit season.

Biceps

A good biceps workout includes two to three exercises. To tone your biceps, you will need to complete two to three sets of 10 to 15 repetitions of each exercise using a weight that allows you to finish each set near failure. Choose from dumbbell bicep curls, dumbbell hammer curls, band bicep curls and dual pulley curls. Proper form is critical to get results, so make sure that you move through a full range of motion for each repetition. You need to start your arms completely straight, and then curl your arms up slowly as much as you can, not utilizing your torso and back to help power the weights up.

Triceps

While biceps get more attention, the triceps actually make up two thirds of the upper arm, and are often an area women prefer to work. Again, choose two to three exercises, and complete two to three sets of 10 to 15 repetitions with a weight that completes each set at failure. Good triceps exercise choices include overhead dumbbell extensions, rope pulldowns, lying dumbbell pullovers, overhead cable presses and tricep bench dips. As with the biceps exercises, ensure that only your elbow joint is moving -- you don't want any other muscle groups cheating to help move the weight. To fully work the triceps, completely straighten your elbow at the end of each repetition.

Calves

Toned, sexy calves are every woman's dream, and you can have them by mixing calf exercises into your workout. Calf raises will be the meat of your calf workout. to do these, find a step and stand with your toes on the step and your heels hanging off. Lower your heels down as far as you can, then push up onto your tippy toes as high as you can. Complete two to three sets of 15 to 20 repetitions. To tone your calves even more, try toe jumps. Simply jump up and down 20 to 25 times from your tippy toes.

Abdominals

There are hundreds of abdominal workouts, but one of the best for women to achieve a sleek stomach is a plank routine. Start by holding a standard plank while on your forearms and toes, maintaining a straight back, for one minute. From there, rotate into a side plank and hold for 30 seconds on each side. Flip back to a standard prone plank and alternate leg lifts for one minute. Finish with 10 plank up-downs on each side; do this by pushing your hips down to the ground from the side plank position, and then raise back up into the side plank.

 

References

About the Author

Scotty Brunning is a Chicago-based health and fitness writer. Having worked with the Pittsburgh Pirates and the Cooper Fitness Center in Dallas, he has a plethora of fitness experience. He is an ACSM-certified health fitness specialist and a Cooper Institute master fitness specialist. Brunning holds a master's degree in health and fitness.

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