One of the parts of our body that we tend to ignore are the arms, which are capable of accumulating a lot of fat. If you are one of those persons who hide them under layers of clothing because you are afraid to show them or simply because you them like them much, then this article is for you. Sometimes we want to wear a strapless shirt or dress but we don´t dare because we have big or jiggly arms, so we go and find a new outfit to try to hide them.

It is time to do something about it, it is not enough to hide your arms under the layers, but to actually do something to make you feel proud about them but mostly more confident and happy with your body. If your arms don´t bother you, great! If they are fit already, even greater! whatever your situation is, this that we will show you is a great way to keep your arms fit and your body healthy.

The Women´s Health Magazine created with the help of experts, a 15 minute routine to say good bye to the jiggly arms. This routine will help you not only with your arms, but also with the upper back, shoulders and upper chest.  We will include the explanation from Women´s Health Magazine to show you exactly how to do it.

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Bye bye jiggly arms, but how?

What you have to do is this 15 minute routine. Do the following arm exercises one after the other without breaks in between. Once you finish the whole circuit, rest 1 minute and then repeat the circuit.

The exercises

Exercise 1:  STANDING V RAISE 

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“Hold a dumbbell in each hand and stand with your feet shoulder-width apart, arms at your sides, palms in. With arms straight but not locked, raise the weights diagonally in front of you, so that your arms form a V shape, until your arms are parallel to the floor. Hold for one second, then return to the starting position. Do 12 to 15 reps.”

Exercise 2: SHOULDER PRESS

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“Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.”

Exercise 3: ROTATING TRICEPS KICKBACK

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“Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor. Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm.”

Exercise 4: PIKE WALK PUSHUP COMBO

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“Stand with your feet together, arms at your sides. Bend over (it’s OK for your knees to be slightly bent) and place your hands or fingertips on the floor in front of you. Walk your hands forward until you are in a pushup position and do one pushup. Keeping your hands in place, walk your feet forward until they’re as close to your hands as possible. That’s one rep. Continue moving forward until you’ve done five or six pushups.”

Exercise 5:  AIRPLANE EXTENSION

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“Lie facedown and extend your arms out at shoulder level with your palms facing the floor. Pull your shoulder blades together and lift your arms, legs, and chest off the floor. Holding that position, bring your arms forward, reaching past your head. Hold for one count, then move them back. Lower yourself to the floor. That’s one rep. Do 10 to 15.”

Exercise 6: CRESCENT LUNGE AND ROW

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“Grab a dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forward with your left leg until your left knee is bent 90 degrees. Lower your torso as close as possible to your left knee as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell in your right hand to hang naturally. Row the dumbbell straight up until your right elbow passes your torso. That’s one rep. Do 12 to 15, then repeat on the opposite side.

Tip: Start with an eight-pound dumbbell. Don’t increase the weight until you’ve mastered perfect form.”

Exercise 7: PUSHUP 

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“Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That’s one rep. Do five.”

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The more often you do it, you´ll see how it gets easier and easier. After a while, when you feel more comfortable, you can increase the weight on the dumbbells so you still have to do an effort to exercise, we don´t want it to get to easy for you because if not you will not see results.

 

After some weeks, you will start noticing changes, remember that the key is on being constant and perseverance, and off course if you combine it with other exercises and with a balanced diet, it will be much better!

Dare to do it! 🙂

 

About The Author

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Travelista

Petite, viajera y soñadora, una tica por el mundo con pasión por los viajes, las culturas, la fotografía, la felicidad ¡y por supuesto la playa y los lindos bikinis! El pura vida corre por mi sangre, y te contagiaré para que también corra por la tuya.

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