Sculpt Sexy Arms In Time For Summer

If the idea of baring your arms leaves you feeling slightly uncomfortable and exposed, then the following four simple moves will get your arms in shape and leave you wanting to wear tank tops all year round.

woman with toned arms

Tricep dip

The tricep muscles are located on the back of the upper arm and can be challenging to whip into shape. A little lovely definition along the back of the arms may be all you need to make your spaghetti straps sing. Tricep dips don’t require any equipment -- all you need to get started is a piece of furniture that can be found almost anywhere. To begin, sit on a chair and put your hands on the sides. Place your feet out in front of you, move out in front of the chair with your hands in place, and slowly raise and lower your body. Try three sets of 20 each day for amazing arms.

Plank pose

Used in weightlifting and yoga, the plank pose will help to tone your core and strengthen your arms, wrists, spine, quad and abdominal muscles. The benefits of this move come from maintaining a strong position, rather than moving around. To achieve the pose, just go to a push-up position and hold. Your wrists should be directly under your shoulders, and your head should be a natural extension of the spine. Avoid injury by making sure that your weight is distributed evenly between your feet and hands. Start by holding for 30 seconds at a time and work your way up to a minute.

Bicep curls

Build your biceps with one of the most well-known arm exercises in the history of exercise. Don’t be afraid to give bicep curls a go -- begin with 2.5 kilo weights. To execute this move perfectly, stand with your feet shoulder-width apart and slowly lift your arms into a curl position. Stop before you get to your shoulder -- avoid giving your muscles small moments to rest. Lower your arms back to starting position, slowly and with control. Repeat.

Push-ups

Push-ups are something that anyone can do and everyone can benefit from. They work everything from your fingers to your hands, wrists, biceps, triceps, shoulders and forearms, along with your back and tummy. To do a proper push-up, start by lying on the floor with your hands positioned slightly outside your shoulders. Raise your body up, so you are balanced on your hands and toes. Push your body up and back down, keeping your body in a straight line from head to toe and maintaining a tight core throughout.

More get-fit ideas and inspiration

Best tone-up exercises to get summer ready
Perfect workouts for summer-ready legs
Best spring-to-summer workout clothes

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