A deeply toning arm workout to do at homeA deeply toning arm workout to do at home

-If your arms make you feel embarrassed every time you wear a shirt, then you need to do something about it. In order to tone your arms, you need to find an effective arm workout first.

-In this article, we would like to show you a training routine that can help you tighten and tone your arms while burning fat, and avoiding bulk.

-This workout was created by a fitness trainer, Adam Kant. He believes that doing lightweight movements with higher repetitions can help women tone their arms fast.

-The main advantage of this workout is that you don’t need to buy a gym membership to start working out – you can exercise at home.

-Before you start, make sure you have a yoga mat, two light dumbbells and a kettlebell. Are you interested? You are going to love this toning arm workout for women!

-This toning arm workout consists of easy-to-follow, effective exercises such as, push-ups, kettlebell swings, triceps kickbacks, dumbbell shoulder presses, floor bench presses and plank rows.

-Do twelve reps of each exercise. In order to obtain visible results in no time, you need to do at least three rounds of these moves three times per week.

-And try not to have rest between rounds, as this way you will keep your heart rate and burn even more calories!

-If you want to accelerate fat burning, we recommend you performing cardio routines. Are you ready to sculpt your body?

-Scroll down to see how to do these moves correctly. Let’s work out right now, ladies!

#1. Push-ups

Starting position

Get on your hands and knees, with your arms positioned a little wider than shoulder width.

Extend your feet backward and straighten your body.

Execution

Keeping your body straight and elbows slightly tucked in, inhale as you lower your chest to the floor by bending your elbows.

Exhale as you reverse the motion and push your body back up to the starting position.

Repeat.

#2. Kettlebell swings

Place your feet slightly wider than shoulder-width apart and stand in a spine-neutral position.

Place your arms in front of your body and use both hands, palms down, to hold the kettlebell.

With your knees bent slightly and hips thrust back, adopt a squat like position, but refrain from going as far down.

Using a fluid, explosive motion, drive your hips forward while swinging the kettlebell forward and up to shoulder height. You should feel your hips and glutes engaging in this motion. It is those muscles that should be doing the work, not your arms.

The kettlebell should then be lowered back between your legs and the swinging motion repeated for 12-15 repetitions. The actual number of reps will depend on the weight of your kettle bell and specific exercise routine.

#3. Triceps kickbacks

1. Grab a set of dumbbells, bring your torso forward and bend your knees slightly.
2. Bring your elbows up, so that your upper arms are parallel to the floor, and kick back until your arms are fully extended.
3. Slowly lower the weights to the starting position.
4. Repeat.

#4. Dumbbell shoulder presses

Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.

Place the dumbbells on top of your thighs with your palms facing down.

Raise the dumbbells to your shoulders.

Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.

As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.

Pause for a count of one.

Slowly return to the start position inhaling as you do so.

Repeat

#5. Floor bench presses

1. Lie down on a mat with your knees bent and a dumbbell in each hand.
2. Push the dumbbells up toward the ceiling so that your arms are directly over your shoulders and your palms are facing your feet.
3. Lower your arms and repeat the movement.

PROPER FORM AND BREATHING PATTERN

When doing the dumbbell chest press exercise, keep your spine in a neutral position and breathe out as you push the dumbbells up, being careful not to lock your elbows.

#6. Plank rows

Place two dumbbells or kettlebells on the floor about shoulder width apart.

In a push up position, place your hands on the grip section of each bell for support.

Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.

Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.

Hold for a count of one.

your breathing should remain constant throughout the movement.

Lower the bell to the floor and without pause, then repeat the movement with your other arm.

When you have rowed both arms, that is one repetition.

Repeat for the desired number of repetitions.