Everyone has their own preference when it comes to working out. Some go straight for a treadmill to tone their body or lose weight. Some are all about High Intensity Interval Training.
Strength training is the workout technique that I have taken an interest in. This kind of training can be done with or without weights. Getting started may seem intimidating but, it doesn’t need to be.
Like any other techniques used to lose weight or tone your body, you have to put in the time to see real results. These simple arm exercises for us mamas, will help us to get in an ideal workout so we can reach our goals! Best part about the arm exercises that I am about to share, is that you can do them at home!
All you need is a set of weights (they can be any size of your choosing) and some water! Remember how water is always my go-to aid for everything!
Before exercising you should always stretch. Doesn’t need to be anything crazy. Just get your arms moving a little bit before you start lifting any weights!
Sets And Reps
The sets and reps for any workout routine will depend on what level athlete you are. I share my tips on beginning your fitness journey in an old post!
Starting out, keep your reps lower. Keep your sets consistent. I always do three sets of an exercise and as the routine gets easier for me, I up my reps.
Today lets say, you do three sets of each of these workouts and 10 reps! If it’s too easy, bump the reps up to 12, 14, etc. Get to a point that you’re feeling slightly challenged.
Overhead Tricep Extension
Place feet shoulder width apart. Hold a single dumbbell behind your head, elbows bent. Lift the dumbbell in the air until your arms are fully extended (palms facing up). Pull your dumbbell back down to behind your head. That is one rep!
Slightly bend your knees while holding a dumbbell in each hand. Keep your back straight. Bend your elbows and hold the dumbbells in line with your chest(palms facing in). Extend the dumbbells behind you but, do not swing your upper arm. Keep them parallel with your body. Bend your arms back to starting position to complete a rep.
This exercise can be done either one arm at a time or with both arms in unison! Stand with feet should width apart. Hold a dumbbell in each hand, arms extended down in front of your body. Slowly curl arm(or arms) until the weight is parallel with your chest. Slowly curl arm(or arms) back down to beginning position to complete one rep.
Start with your feet shoulder width apart. With a dumbbell in each hand (palms facing towards your body), raise your arms , dumbbells sliding up your body. Your hands will be in line with your chest . Bring arms down to the starting position to complete a rep.
Dumbbell Overhead Press
This workout can be in a variety of ways. It can be done lying down to protect your back or standing up to work a larger muscle group. I personally like lying down for this exercise.
Start with a dumbbell in each hand aligned with your chest. Palms should be facing in. elbows bent. Without moving your core, slowly extend your hands to the ceiling. The back of your hands will be facing up. Bring your hands right back to starting position without resting the dumbbells on your chest. This is one rep!
WAHOO! You Got This!
See how simple these arm exercises are? These are only a select few of my favorite! Women’s Health Magazine shares so many more exercises to target your arms along with videos!
I personally, have such a long way to go to get back into physical shape since having my last child a year ago but, if I can do it, you can do it too! Let’s embrace in this journey together and reach our goals!
What are some other exercises you’d be interested in learning and how can I help you?! Drop some comments. mamas because I’m here for you! xoxo