I’m on my way to achieving my goal of “Michelle Obama arms” by July. I’ve got 7 moves that will whip your arms in shape and have your guns SMOKIN’! No one likes that jiggly flab underneath and honestly, that’s the most troublesome spot for most women. Sometimes I can’t make it to the gym to use their machines, so here are my favorite arm exercises to do at home.
Alternating Dumbbell Curls (dumbbell or soup cans) – Start out with your arms at a 90 degree angle at the hips. Bring up one arm at a time so your wrist meets your shoulder. Alternate your swings for 12-15 reps for 3 sets.
Weight Bench Dips for Triceps (or chair) – Sitting on the edge of a chair or weight bench, feet flat on the floor, place your hands firmly on the edge of each side of your hips. Scooting your booty off, your weight will be in your arms. Slowly dip down and then back up, straightening the arms. For this exercise, do 3 sets of 12-15 dips.
Pullovers (dumbbell or soup cans) – Lying on a weight bench or your couch, hold one dumbbell straight above your head with both hands. Slowly lower the dumbbell behind your head keeping your arms straight and back to the starting position. Repeat 12-15 times for 3 sets.
Forearm Planks – Lie on the floor, weight on your forearms, body completely straight. Lift your core off of the ground and hold for 30 seconds.
Weighted Punch (dumbbell, hand weights or soup cans) – Standing one leg in front of the other, air punch straight out in front of your chin. Alternate your arms 12-15 times for 3 sets.
Figure 8 (kettlebell or soup cans) – Start with your legs bent in a squat position. With your right arm in between your legs holding the kettle bell or can, pass it back and your left hand will grab it. Swing your left hand around your leg and back to the middle for the right hand to grab and do the same around the opposite leg making a figure 8. Three sets of 12-15 figure 8’s. (photo credit here)
Overhead Press – Standing with your legs slightly bent, your arms in a goal post position, palms facing forward, raise your arms above your head and then return to the starting position. Pulse for 3 sets of 12-15 reps.