Push Up Variations for Strong Arms
1) PUSH UPS- Yes, i said it. Just do some simple push ups. But you can do a variety of push ups. Do some tick tock push ups. Get in a push up position, do one push up, then turn your body going in a clockwise position, do another push up, and keep going in a clockwise position until you end up where you started.
2) Another arm workout includes using some light dumbbells or resistance bands and do some curls and tricep extensions. Take the dumbbells in both hands or resistance bands and do some curls. Do what you call a burnt out set which means you curl the dumbbells/resistance bands as many times as you can until you can curl them anymore and really burn your arms out until you can’t even lift them up.
And for the tricep extensions, you do the same thing. Do overhead tricep extensions with the dumbbells until you burnout or use the resistance bands the same way until you burn out.
Make May your month of action! What will you do today to prepare yourself for swimsuit season?
Pull-Ups to Build Strength and Tone Muscles
Pull ups are quite possibly the best upper body strength training exercise. With nothing more than a bar to hand from you can train the back, chest, shoulders, arms and core. A couple of quick changes in hand placement, hands wide or close together and palms facing away from or towards the body (chin-ups), can add variety and target different muscle groups.
To get started, hang from a pull-up bar with your hands about shoulder width apart and your palms facing away from your body. Engage your core and back to pull yourself towards your hands so your chin is at or above the bar. To complete the exercise slowly lower yourself back to the hanging position.
If you are unable to perform a pull up, make strengthening the muscles of your upper body a priority. Try incorporating the inverted row, plank row, lat pull-down and assisted pull-up into your workout program.
Make May your month of action. What did you do today to prepare for swimsuit season?
Sculpting for Sleeveless Season
For this sexy arm and shoulder sculpting exercise you will want a set of 5-10 pound dumbbells and a timer. You will do 2 movements each for 1 minute and repeating for a total of 4 rounds.
Your first move is a front shoulder raise with alternating lunge done for 1 minute. With arms to your sides, palms facing inward, lunge forward with your right leg. Raise both arms up to shoulder level with palms facing toward the floor. Step back into starting position and lower arms back to sides. Repeat the same movement but lunge forward with your left leg. This time do 2 front raises. Continue and chain up with just the front raises with a goal of getting to 10. If it’s too easy to get there, you may need to increase the weight.
For the 2nd minute, you will do the same alternating lunge movement, but with lateral raises. As you step forward into a lunge, your arms will come straight out to the sides in a “t” position with palms facing downward. You will not chain up on this exercise, you will just do one lateral raise each time you step forward into a lunge. Do this for 1 minute.
Make sure when you are lunging that your front knee stays behind your toes and your back knee reaches straight down toward the floor. Always keep your abs contracted to protect your lower back.
Make May your month of action. What did you do today to prepare yourself for swimsuit season?
Our experts have raised the bar with the following booty exercises that will have your booty looking hot for swimsuit season. Learn the best exercises to tone your tush from some of the leading experts in fitness!
We’ve been kicking it up a notch in the month of April to begin preparations for swimsuit season! Our experts have met the challenge by providing us with the most effective ab exercises to incorporate into our workout routine. Here is a collaboration of last week’s most popular “great abs” articles that will give you a challenging workout and a gorgeous tummy.
Okay – you’ve checked your butt out in jeans all winter long – what is it going to look like when you slip into your bikini this summer? Let’s work to get that booty tightened up for swimsuit season:
Ready for swimsuit season? Dreading the thousands of crunches you think you need to do to get there? Stop!
I’m like everyone else – I hate sit-ups and crunches. But, probably not for the same reason that everyone else hates them.
I hate sit-ups and crunches because they are too easy… yep, you heard me, too easy.
Cheating on Your Abs
It’s just too easy to cheat yourself when doing sit-ups and crunches. Admit it – you don’t squeeze as many muscles as you could as hard you can with every crunch.
And really, all that you’re doing is cheating yourself out of the benefits of a good ab workout. And – ug – if we expect anything from all of our intense workout exercises – it’s f#%@ing awesome abs!
Do Ab Exercises You Can Feel
There are two types of ab and core exercises that work – and you’ll know they work because you’ll feel the burn.
- Big, Repetitive Movements
- Isometric Holds
The most popular of these is the plank. Holding a plank requires the engagement of most of the muscles throughout your core. Plus, it engages muscles in the legs, arms and shoulders.
Challenge yourself by holding a plank as long as you can, and then beat your time day after day. Every second counts… think about it. In if you can hold for 30 seconds today, add 1 second per day and by this time next month, you’ll be planking for a full minute.
Change it up switching your hand and/or foot position:
- Place your elbows and forearms down on the ground (your hands under your face) – and watch that your tail doesn’t raise.
- Lift and hold one foot up about an inch off the ground. Hold for as long as you can and switch feet.
Wall Press Leg Lifts
- Sit on floor with lower back against a wall, knees slightly bent and feet planted wider than shoulder-width apart. Place hands on floor between legs and squeeze abs.
- Press into floor with fingertips and lift feet about 6 inches. Make it easier: Lift and lower left foot; then repeat with right to complete 1 rep.
Slow-Rise Head Stand
Now, this is one of my current challenges! Getting from a “dolphin” (basically a downward dog with your forearms and head on the floor) into a headstand without kicking your feet… you just slowly raise them upward.
The woman above shows the move one leg at a time. This helps get the feel for balance and gives your neck and back a break until your abs are strong enough to hold both legs.
Once you’re ready to try this, start with both feet on the floor, and your head and forearms ready to support your weight. Slowly bring both knees into your chest, and raise them together into the air. Easy – right? Haha – not at all!
Feel the Burn!
Give these a try and feel the burn in your abs and throughout your core! Bye-bye easy crunches and hello swimsuit season!
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