Many women focus on leg, ab and butt exercises but neglect to exercise their upper arms. Weight training increases muscle strength and boosts your cardio fitness level, according to the American Academy of Orthopaedic Surgeons. Add these easy upper-arm exercises into your overall workout routine. In addition, eat a healthy diet for optimal results.
Triceps Dips
Sit down with your knees bent. Position your arms behind your body in line with shoulders. Flex your glutes. Press down on your palms and lift your hips up as far as you can. Lower your hips until they almost hit the ground, then lift up your hips again. Complete a one-minute round of this exercise.
Triangle Push-ups
Get into a push-up position and lower your knees to the floor. Put your hands close together so your thumbs and index fingers touch. Bend your elbows and lower your body without touching the ground, then lift your body back up. Avoid locking your elbows.
Side Push-ups
Lie on your right side, keeping your arm in front of your body. Put your left palm in front of your right shoulder. Slowly push your body up as high as you can. Lower your body without touching the floor. Complete a one-minute round, then repeat on your left side.
Biceps Curls
Hold a set of dumbbells at your side. Make sure the weight is heavy enough to challenge yourself but not too heavy to lift. Stand in front of a mirror. Keeping your back straight, slowly lift the dumbbells up in front of you. Make sure your knuckles are facing the floor. Lower the dumbbells without locking your elbows. Complete a one-minute round.
Shadow Boxing
Hold a 2 or 3 lb. set of weights. Facing a mirror, lift your hands up by your head. Keep a strong grip on the weights. Extend your right arm forward, as if throwing a punch. Bring your arm back, and keep your right hand by your head. Next extend your left arm forward, and bring your arm back so your left hand is by your head. Continue throwing punches, alternating left and right for one minute.
Palm Press
Sit on the floor. Lift your hands in front of you. Place your palms together with your fingertips pointing up. Keep your elbows and shoulders in a straight line. Press your palms together as hard as you can. Make sure your hands are the same level as your head. Hold for one minute, then release.
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