Healthy Lifestyle
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Arms workout

Follow these four toning exercises that work the chest, shoulders and arms.
Always check with your GP before starting any new exercise program.

What you need

2 sets of dumbbells (1.5 or 2.5 kilograms and 3.5 or 4.5 kilograms)
An exercise mat
Do 2 sets of 10-12 repetitions, with 30 seconds rest between each set, 2-3 times a week. Ideally, try not to do these on consecutive days.

Always check with your GP before starting any new exercise program

 

Scissor arms

Lie on your back on the floor, knees bent, feet flat, arms with light dumbbells extended overhead
Contract your abdominals as you raise dumbbells in an arc so they rest on the floor beside you.

 

Challenge yourself

In step 2, as your arms come overhead, curl your upper body up into an abdominal crunch, bringing your chest towards your knees.

Arm lifts

Stand with feet hip-width apart
Hold a light dumbbell in your right hand and your arm straight up overhead (support arm with left hand to stop it flaring out to the side, keep it straight)
Bend elbow, lowering dumbbell behind head, then straighten it up.

 

Challenge yourself

Use a heavier dumbbell.

Gate lift

Hold a light dumbbell (or not, if too much) in each hand in a horizontal position
Get into a push-up position with hands directly under shoulders and knees under hips
Engage your abdominals to stabilise and raise your left arm straight out to the side, parallel to the floor. Hold for a second, slowly lower and repeat.

 

Challenge yourself

Take knees off mat to balance in a plank position.

Arm curls

Stand with feet hip-width apart, arms by your sides with a heavy dumbbell in each hand, palms forward
Bend elbows until arms are at 90°
Bring dumbbell to shoulders, keeping elbows against your sides.

 

Challenge yourself

Increase repetitions.

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