As a woman, you might want to tone up your arms and shoulders for a leaner looking figure without having to purchase weights or other exercise equipment. Arm weight exercises are a form of body weight exercise, using the weight of your arms as the resistance for targeted arm and shoulder exercises. There are a few base moves that will help you tone your arms and create a simple, effective arm weight workout.
Arm circles tone your shoulders, forearms and biceps using small, quick arm weight moves. To perform arm circles, stand straight up, feet hip width apart, arms straight out to the sides, palms facing down. Move your arms in small clockwise circles, keeping them straight, for 60 seconds before stopping and repeating in a counterclockwise motion for another 60 seconds. This simple exercise, repeated once a day three to five days a week will tone your arm and shoulder area.
Bicep curls will tone your shoulders and biceps with slow, controlled motions. To perform a bicep curl, stand straight up, feet hip width apart, arms straight out to the sides, palms facing up. Make a fist with each hand, flex your biceps and slowly curl your arms in until your fists touch each shoulder. Hold this position for 1 second before releasing back to starting position to complete one repetition. Perform eight to ten repetitions to complete one set of bicep curls.
Arm raises will strengthen and tone your entire arm while increasing flexibility in the shoulders. To perform an arm raise, stand straight up with your feet hip width apart, arms at your sides. Palms facing out, slowly raise your arms straight out until your palms meet, arms above your head. Hold this position for 1 second before slowly releasing back to starting position. Repeat this exercise 15 to 20 times to complete one set of arm raises.
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