Arm Yourself, Mama!
Did you know that almost all mothers out there complain about flabby and out-of-shape arms?! You're not alone because this is an area of concern for many ... especially us moms. Despite lifting and lugging a diaper bag, a toddler and loads of groceries on the daily, we still want to tighten and tone our arms. Those tasks alone are a pretty decent arm workout, but if you want to get serious about shaping those arms of yours here are a few simple exercises you can try all in the comfort of your own home!
1. The Basic Bicep Curl
This traditional move can be done with a weight, a kettlebell or even a canned good. It isolates the biceps and can be done even while watching tv. Basic. You want to take it up a notch? Try the Zottman Curl. Here's how:
Stand holding a pair of dumbbells at your sides with a palms-up (supinated) grip and your thumbs wrapped around the handles for safety. Keep your eyes forward, chest up and knees slightly bent.
Keeping your elbows pinned to your sides, simultaneously curl both dumbbells toward your shoulders.
Once you reach the top, pause and squeeze your biceps hard, then rotate the weights until your palms are in the forward (pronated) position.
Keeping your hands in this position, slowly lower the dumbbells toward your thighs, stopping short of lockout.
Pause, then turn your palms back to the supinated starting position and begin your next rep.
2. Shoulder Presses
We all know this move helps to define our delts which make halter tops that much easier to wear. Looking to change it up? Try alternating between these three shoulder moves:
Side Lateral Raises
Overhead Shoulder Presses
Do 15 reps of each with minimal rest inbetween each exercise. Rest 60s at the end of each round and repeat for 3 sets.
3. Triceps Dip
Take this basic move that works the back of the arms to tighten that jiggle we all despise and make it a little bit harder by simply adjusting the positiong of your legs. Here's how:
Start by sitting on your couch or chair. Positon your hands at the edge of the seat. Bend your elbows back, and slowly lower your butt toward the floor with knees bent. Keep your elbows tucked in. Your body should just clear the seat.
Push back up until your arms are straight; don't use your feet for help.
Do one set of 8 to 15 repetitions.
Now to challenge yourelf, repeat with your left leg extended or straighten both legs and see how you do!
So mamas, that's it! To start, try these moves twice a week doing 3 sets of 15 reps each to tighten those arms before tank top season is upon us again!