OK if you are like me (and Oprah) you have a bit of flab on your arms that looks an awful lot like wings that flutter in the wind. EWWWwww is what I say! and how the heck do you get rid of those pesky “wings”?
I’m working on some of these arm work outs (in the gym with heavier weights or at home with smaller weights but more sets) they are all geared for wings, but will certainly help with biceps, triceps and shoulder definition:
1. Tripcep kicks: With dumbbell in right hand bend over so your back is parallel with the ground. Use the left hand holding a weight close to your body to stabilise your position. Flex right arm to a 90 degree angle with the elbow even with the side of the body or ribs. Extend lower arm backwards until arm is completely straight. Turn the wrist while extending the arm back so that the Palm is facing the ceiling. At the extension point make sure you are contracting the tricep muscle (back of upper arm). Finish all repetitions with the right arm, and then move to the left arm. Do 20 on each side.
2. Arm Raises: With arms at your sides lift up both arms at the same time. Alternative, is to then pulse your arms in the air. Do 20 of these.
3. Bicep Curls: with dumbbells in hands, let the arms hang straight down at your side with palms facing forward. Perform the curl by flexing the arm and bringing the weight up towards the chest. Keep the elbows tight to the side of the body and only move the lower arm. Lower back down to the starting position and repeat. Do 20 of these.
4. Bicep Curl/Shoulder Press: using dumbbells of whatever weight you choose, start in a standing position with arms hanging straight down to your sides with palms facing forward. Perform a bicep curl by flexing your arms and raising weights up to about chest level. Keep elbows locked to your side while performing this movement. From this position, extend the weights up above your head so that the weights are now directly above your shoulders. This is the shoulder press part of the movement. From here slowly reverse the movement until the weights are back at the side of your body in the down position. Do 20 of these.
5. I call this the sprinkler 🙂 With your arms by your side, lift up parallel to floor, and out, back to parallel to floor, back to sides and repeat. Do 20 of these.
6. Overhead Triceps Extensions – with dumbbells in the hands, extend your arms straight up above your head. Bending at the elbow drop the weights down behind your head until your forearms are parallel with the ground. Extend back up to starting position. While doing this exercise, as you drop the weight back your palms should be facing each other, and as you go back up your palms should face the same direction as your eyes when at full extension. As if you were giving someone high-fives.
7. Chair Dips: start by sitting on the edge of the chair with hands on the chair on each side of the body. Hands should be placed so that the heel of the hand is on the top or seat of the chair, and fingers are in the front of the seat. Take two steps out with your feet so that your rear end is suspended in front of the chair. Lower your body down until your arms form a 90° angle. Push backup to starting position trying to use as much arms as possible and as little of your legs as possible. Try do 10 of these to start with…. they are a killer!
8. With dumbbell in both hands, bend over so your back is parallel with the ground, keep arms straight. Bring arms out and back to starting position, keep back straight. Do 20 of these.
9. Lie down on bent, with knees bent and legs relaxed, bend arms and push arms up in the air and back to starting position. Do 20 of these.
10. Start with you arms raised to your shoulders. keeping your right leg straight, twist your body to the right and turn left leg and extend your arm up straight. Go back to starting position and do the same on the other side. Do 20 on each side.
Try do 3 sets, but do what you can… when your arms start shaking you know that its working…
Now go WORK OFF THOSE WINGS!