ARMS EXERCISE

Strong & Sexy Arms Workout



Is it right to bare your arms? Yes, if they're buffed and tank top-ready. A well-toned upper body is the perfect warm-weather accessory, something no well-dressed woman should be without. Fortunately, with a little extra effort, a sculpted upper body is within your reach.

Upper-body muscles usually respond quickly to resistance training because they don't get used much in everyday life. Putting them through their paces two to three times a week results in a tighter, firmer appearance. And because more firmness equals more strength, you'll have an easier time pushing that lawn mower, lugging your patio furniture out of storage and playing beach ball with your kids.

I've designed three complete upper-body routines for you. The No Frills version requires only an exercise band or tube (which you can buy in any sporting goods store for under $10). The Basic Bells program calls for the use of free weights or dumbbells and can be done at home or at the gym. The Machine Moves routine is an easy upper-body weight-machine circuit that can be done at virtually any gym. Of course, you can try all the moves if you want to create your own mix-and-match routine.


To ensure you get the results you're looking for in the shortest time, I've included some calorie-burning cardio recommendations. Burning body fat and eating sensibly will ensure that all of your hard work isn't lost under an extra layer of body fat.

Whatever routine you do, you should see noticeable changes in just a month if you complete two of these workouts each week.

Start getting sexy arms now:

* No Frills routine

* Basic Bells routine

* Machine Moves routine



Sexy Summer Arms Workout: No Frills Version



Don't belong to a gym, or just hate fussing with weights? This simple workout can be done in the comfort of your living room with one inexpensive resistance band!

General Guidelines
Aim for 8 to 15 repetitions per set. You should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise, and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).

Band Lat Pulldown
(Upper back, shoulders, biceps)


Sit in a chair or stand with your feet hip-width apart and hold an end of the exercise band in each hand. Raise your arms over your head with your left palm facing in and your right palm facing forward just above shoulder level. Your elbows should be slightly bent. Stand tall with your abdominals pulled in and your knees relaxed.
Keep your left arm still. Bend your right elbow down and out to the side, as if you're shooting an arrow straight up into the air. Keeping your wrist straight, pull the band until your right hand is to the side of your right shoulder, the band is tight, and your right elbow points down. Slowly straighten your arm. Switch sides, alternating arms as you complete the set.



Modified Push-up
(Chest, triceps, shoulders)


Lie on your stomach, bend your knees and cross your ankles. Bend your elbows and place your palms on the floor a bit to the side and in front of your shoulders. Straighten your arms and lift your body so that you're balanced on your palms and the part of your thighs just above your knees. Tuck your chin a few inches toward your chest so that your forehead faces the floor. Tighten your abdominals.
Bend your elbows and lower your entire body at once. Rather than try to touch your chest to the floor, lower only until your upper arms are parallel to the floor. Push back up.



Band Front Raise
(Shoulders)


With an end of the band in each hand, stand on top of the center of your exercise band so that your feet are hip-width apart. Straighten your arms so that they are down and in front of your body and your palms face in towards your thighs. Stand tall with your abdominals pulled in and your knees relaxed.
With a slightly bent elbow, raise your right arm out in front of you to shoulder level. The band should be taut at the top of the movement. Slowly lower to the start and repeat with your left arm. Continue alternating, and do an equal number of reps with both arms.

Band Double Biceps Curl
(Biceps)


With an end of the band in each hand and palms facing up, stand on top of the center of your exercise band so that your feet are hip-width apart. Straighten your arms down at your sides. Stand tall with your abdominals pulled in and your knees relaxed.
Bend your elbows and curl both arms up until your hands are in front of your shoulders. Don't permit your elbows to travel forward as you curl. The band should be taut at the top of the movement. Slowly straighten your arms.




Band Triceps Extension
(Triceps)


While holding onto one end of the band with your left hand, stand with your feet as wide as your hips and place your left palm over the front of your right shoulder. Hold the other end of the band in your right hand with your palm facing inward. Bend your right elbow so that it's at waist level and pointing behind you. You can lean slightly forward from your hips if you find that position comfortable, but always keep your abdominals in and your knees relaxed.
Keeping your elbow stationary, straighten your right arm out behind you so that the band gets tighter as you go, but don't allow your elbow to lock. Then bend your elbow so that your hand travels back to your waist. Reposition the band to work your left triceps.

cardio reccomendations


Pump your arms vigorously as you power walk. It'll burn more calories and give all of those muscles north of your waistline an extra run for their money.
Buy a pair of walking poles and use them when you walk, hike or skate. You'll burn more calories and enhance your upper-body muscle involvement.
Turn your resistance training workout into a "super circuit": Alternate 1 band exercise with 1 minute of high-intensity cardio work such as running, stepping or marching in place. Repeat this pattern for 20 minutes or more. Combining cardio with strength moves saves time, builds strength and burns body fat.
Stretching Secrets


Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.



Sexy Summer Arms Workout: Basic Bells Version



Who needs machines when dumbells do the trick? You don't -- if you use this step-by-step routine with your favorite free weights!

General Guidelines

Aim for 8 to 15 repetitions per set using a moderately heavy weight; you should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).

One-arm Dumbbell Row
(Back, shoulders, biceps)


Stand to the right of your weight bench and hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from your hips so that your back is naturally arched and roughly parallel with the floor and your knees are slightly bent. Place your left hand on top of the bench for support and let your right arm hang down. (You may see this exercise performed with your left knee up on the bench, but that variation can increase pressure on your back and make you tilt your body to one side.) Tilt your chin toward your chest so that your neck is in line with the rest of your spine.
Pull your right arm up until your elbow is pointing to the ceiling and your hand brushes against your waist. Lower the weight slowly back down.


Dumbbell Chest Press
(Chest, shoulders, triceps)


Lie on the bench or the floor with a dumbbell in each hand and your feet flat on the floor (or up on the bench if it's more comfortable). Push the dumbbells up so that your arms are directly over your shoulders and your palms face forward. Pull your abdominals in, but don't jam your back into the bench; don't let it arch way up, either. Tilt your chin toward your chest.
Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Push the weights back up, taking care not to lock your elbows or


Dumbbell Shoulder Press
(Shoulders, triceps)


Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart. Bend your elbows and raise your upper arms to shoulder height so that the dumbbells are at ear level. Pull your abdominals in so that there's a slight gap between the small of your back and the bench. Place the back of your head against the pad.
Push the dumbbells up and in until the ends of the dumbbells are nearly touching directly over your head, and then lower the dumbbells back to ear level.




Dumbbell Biceps Curl
(Biceps)


Hold a dumbbell in each hand and stand with your feet as wide as your hips. Let your arms hang down at your sides with your palms facing in. Pull your abdominals in, stand tall, and keep your knees relaxed.
Curl your right arm close to your shoulder, twisting your palm as you go so that it faces the front of your shoulder at the top of the movement. Slowly lower the dumbbell back down, and then repeat with your left arm. Continue alternating until you've completed the set.
Triceps Kickback
(Triceps)


Hold a dumbbell in your right hand and stand next to the long side of your bench. Lean forward at the hips until your upper body is at a 45-degree angle to the floor, and place your free hand on top of the bench for support. Bend your right elbow so that your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in. Keep your elbow close to your waist. Pull your abdominals in and relax your knees.
Keeping your upper arm still, straighten your arm behind you until the end of the dumbbell is pointing down. Slowly bend your arm to lower the weight. When you've completed the set, repeat with your left arm.


Cardio Recommendations


Jump rope for an awesome full-body workout that burns 10 or more calories per minute. It's especially effective for toning those shoulders.
Make your step-training workout more challenging and worthwhile by adding more complex arm choreography. (Skip the hand weights, though; all that swinging can injure delicate shoulder and elbow joints.)
Consider buying a stationary cycle, elliptical trainer or treadmill with an upper-body attachment.
Stretching Secrets


Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.

Sexy Summer Arms Workout: Machine Moves Version



Love the ease of using circut training equipment at the gym? Try this fool-proof machine routine that'll sculpt your arms in no time!

General Guidelines

Aim for 8 to 15 repetitions per set using a moderately heavy weight; you should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).

Lat Pulldown
(Back, shoulders, biceps)


Before you start, sit in the seat and adjust the thigh pads so that your legs are firmly wedged underneath the pads while your knees are bent and your feet flat on the floor. Then stand up and grasp the bar with an overhand grip and your hands about six inches wider than shoulder-width apart. Still grasping the bar, sit back down and wedge the tops of your thighs (just above your knee) underneath the thigh pads. Stretch your arms straight up, keep your chest lifted, and lean back slightly from your hips.
In a smooth, fluid motion, pull the bar down to the top of your chest. Hold the position for a moment, then slowly raise the bar back up. When you've completed the set, stand up to return the weights to the stack. Don't just let go of the bar while you're seated; otherwise the weight stack will come crashing down.


Vertical Chest Press Machine
(Chest, shoulders, triceps)



1. Sit in the seat of the machine so that the center of your chest lines up with the center of the horizontal set of handlebars. Press down on the foot bar so that the handles move forward. Grip the horizontal handles. Straighten your arms, pushing the handles forward. Keep your abdominals tight so that your upper back remains on the pad.

2. Remove your feet from the foot bar -- you'll feel the weight of the stack transfer into your hands. Slowly bend your arms until your hands are just in front of your chest, and then push the handles forward until your arms are straight. When you have completed your set, put your feet back on the foot bar and let go of the handlebars before you lower the weight stack all the way down.


Shoulder Press Machine
(Shoulders, triceps)


1. Set your seat height so that the machine's pulley is even with the middle of your shoulder. Hold onto each of the front handles. Pull your abdominals in tight but leave a slight, natural gap between the small of your back and the seat pad.
Press the handles up without locking your elbows. Lower your arms until your elbows are slightly lower than your shoulders.




Arm Curl Machine
(Biceps)


1. Adjust the seat so that when you sit down and extend your arms straight out, they are level with your shoulders and your elbows are lined up with the moving hinge or pulley of the machine. Sit down and grasp a handle in each hand with an underhand grip.

2. Bend your elbows and pull the handles until they are just above your shoulders, then slowly lower the handles back down.


Triceps Pushdown
(Triceps)


1. Set the pulley of the cable at the topmost setting and attach a straight or U-shaped bar. Grasp the bar with your palms facing down and your hands about a thumb's distance from the center of the bar. You can stand either with your feet parallel or with one foot slightly in front of the other. Bend your elbows so that your forearms are parallel to the floor and your elbows are alongside your waist. You can lean slightly forward at the hips, but keep your abdominals pulled in and your knees relaxed.

2. Push the bar straight down, keeping your elbows close to your sides. Then bend your arms to allow the bar to slowly rise until your arms are slightly above parallel to the ground.


Cardio Recommendations


1. Take a boxing, kickboxing or circuit-training class for a workout that packs a muscle-building punch.
Head for the elliptical trainer or bike with the upper-body attachment; it'll burn extra calories and add a little extra workout for your upper body.
Blast through your upper-body weight machines without taking any rest in between to turn your pure weight training routine into a dynamite cardio-strength combo.
Stretching Secrets


2. Stretch nearly every day and do at least one stretch for every major muscle in your body, including your butt, front and back of thighs, calves, lower back, chest, upper back, shoulders, and front and back of arms.
Stretch at the end of your workout (or at least after a warm up) when your muscles have more heat and are more "receptive" to being stretched.
Hold each stretch for 30 to 60 seconds. Breathe deeply and relax as you stretch. You should never push a stretch beyond the point of mild discomfort; if it feels painful, you may be pushing too hard.