Over time and with busy work schedules and family obligations it’s easy to make excuses for not staying in shape. The good news is that you can skip the gym membership and work out at home with an inexpensive resistance band -- no more excuses. Performing a few simple arm-toning exercises, two to three times per week, can help you regain the shapeliness of your arms. When you do your workouts, be sure to include exercises for your biceps, triceps and forearms.
Items you will need
- Resistance band
Perform biceps curls by first standing on the middle of your resistance band with both feet. Grab the ends of the band in each hand and wrap the ends around your hands to take up any slack. Stop when you start to feel some resistance.
Stand up tall with your arms by your sides and your palms facing forward. This is the starting position. While keeping your upper arms stationary, bend your elbows and slowly bring your hands up to the front of your shoulders. Keep your wrists straight during the motion.
Pause one second at the top of the curl and then slowly lower your hands to the starting position. If this is too easy, wrap the ends around your hands several more times to increase the tension in the band. You can also work just one arm at a time.
Tackle and tone your triceps with an extension exercise. Grab one end of your band and wrap it around your hand several times for a secure hold. Drape the other end over your right shoulder so that it hangs down behind your back.
Extend your right arm overhead with your palm facing forward. Keep your right arm close to your head, bend your elbow and allow your hand to drop down behind your head.
Reach behind your back with your left hand and grab the band. Pull down on the band with your left hand until your feel resistance in the band. While keeping your right elbow pointing toward the ceiling and your upper arm still, extend your elbow and slowly straighten your arm. Reverse the movement and repeat.
Firm and tone your forearms with wrist flexions and extensions. Make a small loop at one end of your band. Tie the short end of the loop to the band with a tight knot. Take a seat and slide your right foot through the loop. Place your foot flat on the floor.
Grab the other end of the band with your right hand and rest your forearm on your right thigh. Wrap the band around your hand several times until your feel resistance in the band.
Position your hand so it is overhanging the front of your knee and your palm is facing the ceiling. In this position you'll work the muscles on the inside of your forearm. Bend your wrist upward and slowly curl your palm toward your body. Pause one second, reverse the motion and repeat.
Turn your hand over so your palm faces the floor. In this position you'll work the muscles on the top of your forearm. Bend your wrist up and slowly draw the back of your hand up toward your body. Pause one second, reverse the motion and repeat. Don't forget to give your left forearm equal time.
- Resistance tubing with handles can also be used and may make your grip more secure.
- Perform two sets of 10 to 12 reps with each exercise.
- If you have had or are experiencing any arm pain, get the advice from your doctor before you do the exercises.
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