VIDEO

Scissors, Plank Leg Lifts, Crunches, Glute Bridge Variation, Standing Forward Leg Lifts
  • Core
  • Arms
  • Legs
  • Abs
  • Gluteus
  • Hips
Level:Beginner
Trainer:Catherine Walker
Equipment:Yoga Mat
Scissors, Plank Leg Lifts, Crunches, Glute Bridge Variation, Standing Forward Leg Lifts
  • Core
  • Arms
  • Legs
  • Abs
  • Gluteus
  • Hips
Level:Beginner
Trainer:Catherine Walker
Equipment:Yoga Mat

1.Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and hands - behind your head. Contract your core muscle with hands, gently holding your head. Now left the right leg first and put it on the ground. Then lift the opposite leg. Keep lifting your legs one by one. 2.Start from a high-plank position with your hands on the mat and your legs extended. Kick your left leg up and to the chest. While lowerring it back on the mat, lift your hips and sueeze your gluteus. Repeat the same action beginning with the right leg. 3.Lay back on a mat with your knees bent and your feet and back flat on the mat. Lift your torso in slow and smooth manner and sit up. Repeat the exercise until the set is complete. 4.Lay back on a mat with your shoulders on the mat, your knees bent, feet on the chair, and your palms on the mat. Start moving your gluteus up and down in a smooth and slow tempo. 5.Stand straight with your feet shoulder-width apart. Lift your right leg when extending your left arm to touch your feet by your palm. Repeat with the opposite leg and arm.

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Fit and strong arms is the goal of every fitness enthusiast. The thing is our arms are always the center of attention because it’s pretty difficult to hide them under clothes throughout most of the year. So how to make sure your arms look good in any clothes? Well, this is exactly what we’re going to talk about in this article. So without any further ado, let us begin. Do Not Expect Immediate Results Most people believe that a month of exercising is enough to see drastic results and therefore if they don’t see any progress, they simply give up. Of course, it’s not the best strategy. In fact, you shouldn’t expect immediate results. You have to move towards your goal gradually and patiently. The thing is, because of our anatomy, growing arm muscles is pretty challenging, especially if you want to get rid of the fat in the triceps area. So take baby steps and do not give up if you don’t see the result after just a few weeks of training. Always Warm Up before Training Many people underestimate warming up, thinking it’s not necessary. Obviously, it is wrong. You have to warm up before doing any type of exercise to avoid injuries, especially if you do not do sport regularly. So how to warm up before an arm workout? Here are some simple warmup exercises: Arm rotation (2-3 minutes) Arm stretches above your head Scissors exercise Wrist rotation (2 minutes) These simple exercises will help you warm up and proceed to more challenging workouts for arms. Do Effective Exercises Not all the exercises can actually help you achieve your goal, which is why it is important to select those workouts that actually work. We recommend the following exercises for developing arm muscles: Lateral raise Push-ups Plank Dumbbell row Plank to push-up Incline bicep curl Underhand seated row Prone dumbbell spider curl Diamond press-up Javelin press These workouts will surely help you work on your arms, so make sure to find out more about them as well as try them. Stretch After Your Workout Stretching is extremely important for pretty much all muscle groups and arms are not an exception. It helps to relieve muscle tension as well as prevent muscle soreness. So after you are done with the strengthening exercises for your arms, make sure to stretch for at least a few minutes. You can do the following stretching exercises: Eagle arms Standing bicep stretch Reverse prayer Horizontal arm extensions Assisted side bend Overhead triceps and shoulder stretch Fingers up and down stretch Cross-body shoulder stretch These simple stretches will surely help you reduce or even avoid muscle soreness after working out, so give them a try. Final Thoughts Strong and fit arms is perhaps the biggest dream of all fitness enthusiasts and not only. Luckily, regular training can help you quickly achieve this goal. So why don’t you start moving towards your dream now?
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