8 arm exercises you can do at home

Many women don’t pay sufficient attention to the exercises that target their are muscles and that`s a big mistake. You won’t make your body sexy and attractive without training your arms.

To achieve desirable results you should keep a good old plan: combine healthy eating and perform daily exercises.

You should make a well-balanced meal plan to provide your body with all the necessary elements. Perform 2 kinds of exercises- cardio and strength.

Today we are offering you a really great set of exercises, which will target your arm muscles. It includes 8 simple and effective moves, which can be easily performed at home.

Just spend 15 minutes a day performing these moves and very soon you’ll achieve desirable results.



#1. Dumbbell Floor Chest Press

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– Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.

– Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.

– Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

#2. Bow Pose

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– From a prone position with the abdomen on the earth, the hands grip the ankles (but not the tops of the feet) with knees no wider than the width of your hips.

– The heels are lifted away from the buttocks and at the same time the thighs are lifted away from the earth working opposing forces as the heart center, hips and back open.

– The gaze is forward.



#3. Shadow Boxing

Shadowboxing Cardio Workout

– Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.

– Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.

– Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.

#4. Plank Jacks

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– Get into a pushup position with hands under shoulders and body straight from head to toes.

– Engage your core and bend your elbows, keeping them in towards the body. Lower your body towards the floor.

– Straighten your arms and quickly jump the feet forward to outside of the hands.

– Jump back to starting position.


#5. Table Pose

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– Place the hands on the floor about one foot behind the hips with the fingertips pointed forward towards hips.

– Keep knees bent and feet close to hips while pressing through the hands and feet to lift the hips creating an inverted U with the body into Table.

– Relax the head back and gaze at the tip of your nose.

#6. Two-Arm Kettlebell Squat Swings

Image result for Two-Arm Kettlebell Squat Swings

– Hold a kettlebell with both hands in an over hand grip. Stand straight, with your legs slightly wider than shoulder width apart.

– Lean forward at your waist slightly and bend your knees as if getting ready to squat. Keep your back arched and your head facing forward. Let your arms hang loosely.

– Swing the kettlebell back between your legs while exhaling. In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders. Continue for the desired number of repetitions or time.

#7. Standing Dumbbell Overhead Shoulder Press

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– Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart. Raise the dumbbells to head height by rotating your arms forward and up. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.

– Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so. As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.

– Hold for a count of one, while squeezing your shoulder muscles. In a controlled movement, return to the starting position, inhaling as you do so. Repeat.

#8. Pushups

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– Get into position by placing your hands flat on the floor, directly below your shoulders. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

– Hold your body up and keep your back straight by tightening your abdominal muscles. Your neck and head should be bent slightly back.

– Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

– Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one. Repeat.