Numerous exercise target both arms and abs, but ideally you want to integrate two movements by choosing compound exercises that allow you to work both at once. These highly effective moves strengthen the abdominal core while toning and building your biceps, triceps and shoulders. Add two of these moves to your current exercise routine, or try all four as a circuit, moving from one exercise to the next without a break.
Close Grip Push Up with Mountain Climber
Begin on the ground with arms extended in a push up position with hands directly under your shoulders. Your body should form a long straight line from ear to ankle with tight glutes and abs. Lower yourself to just above the floor keeping your arms tucked into your sides, briefly pausing at the bottom, then return to the top position. At the top of the move alternate bringing each knee in to the chest while keeping your hips down for one repetition.
Chin Up to Knee Raise
Hanging from a pull up bar taking a reverse grip (hands facing you) about shoulder width apart. Pull yourself up while simultaneously raising your knees. At the top position, your chin should clear the bar and your bent knees should be tucked, about chest height. Lower yourself to a hanging position with legs and arms fully extended for one repetition.
Superband High Pulls with Rotation
Stand tall with feet shoulder width apart and knees slightly bent placing the superband under the middle of each foot. With arms extended to the top of your thighs, take an overhand grip of the band about 4 inches apart. Draw the band up along the body toward the chin with elbows pointing out and finishing slightly higher than the wrists. At the highest point, pause, then rotate your upper body 90 degrees to the right, then 180 degrees back to the left before returning to the center and lowering the band for one repetition.
Stability Ball Plank to Triceps Extension
Begin in a plank position with bent elbows, forearms resting on the top of the ball. Maintain a long straight body from ear to ankle, contracting your abdominal and glute muscles. Extend the arms by allowing the ball to roll backward until your arms are fully extended with palms on the ball. Return to the starting position by lowering your body as your arms roll back into a plank position for one repetition.
References
- "Essentials of Strength Training and Conditioning"; T. Baechle, R. Earle; 2008
- "Reactive-Resistance Band Training"; Dave Schmitz, PT, CSCS, PES, IYCA; 2008
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