Tricep dips : 45 seconds.
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Place your hands behind you onto a bench, extend your legs and start bending your elbows. Lower yourself until your arms are at a degree angle and then come back up. Repeat for 45 seconds. Dumbbell side swings : 60 seconds. Stand straight and hold a set of dumbbells in front of your thighs. Pull the left dumbbell toward the chest and raise the right dumbbell out to the side.
Lower the dumbbells, reverse the arms and repeat. Plank straight arm kickback : 45 seconds.
Get into a plank position, with your wrists under your shoulders and your feet hip-width apart. Lift one arm up and back, keeping it straight. Lower your arm to the starting position, switch sides and repeat. Enter your weight to find out how many calories you can burn doing this shoulders and arms workout for women:. Click To Tweet. Share on Facebook Share.
Share on Twitter Tweet. Share on Pinterest Share. Send email Mail. Commit to a healthy new lifestyle and become a premium member of our website. Gain immediate access to all workout plans, browse our website ads-free and receive exclusive members-only offers and discounts.
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Report Error. Top Video false. Want the printout of this routine? To get the most out of this routine, try doing the sequence once, then repeating 3 more times , switching sides. You can turn this into a 15 or 20 minute routine easily as time goes on by just increasing the amount of time you hold each pose. This yoga routine will not only tone your arms , but it is also a great workout for blasting belly fat and losing weight!
Ah, the infamous plank pose. Stay here and hold for 15 seconds. Just make sure you are still engaging your arms and the rest of your body. From plank, slowly move into Right Sided Plank by twisting your body to open up to the right side of the room and balancing your left foot on top of your right foot.
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You want your shoulders, arms and hands to completely line up here to protect yourself and to get the best workout. Use the side of your right foot to keep your body in alignment. Now come into Reverse Plank by twisting again to come onto both hands with your chest facing the ceiling.
Quick & Easy 15 minute Workout for Arm Fat
This is a great shoulder strengthener and stretcher, but you will definitely start to feel this in your triceps. Now, back to side plank! This time on the left side. Chaturanga is one of the absolute best yoga poses to do to tone your arms and build upper body strength. During Chaturanga, you want to make sure your elbows stay tucked in towards your body, you keep your core engaged, and maintain proper form. You can come straight into Chaturanga from Side Plank or first come into traditional plank and then begin to lower down.
Upward Facing Dog looks similar to Cobra , but it definitely involves more upper body strength, and is great for toning your arms.