Yes, full-body exercises are great and certainly time-efficient, but sometimes focusing on specific areas is just what we need for a quick workout. Enter today’s five-minute routine. Mom and fitness expert, Astrid Swan, shares ways to tone your arms at home. All you need is a simple dumbbell set (at your preferred weight), and you’ll be on your way to stronger biceps. Since the skin on your upper arms is thinner than other areas of the body and naturally loses elasticity as we age (which leads to sagginess), it’s important to add collagen to your daily wellness routine in addition to workouts that tighten the delicate area. Learn Astrid’s five-minute arm rotation below.
Overhead Tricep Extension
How to: Start in plank position. Hands can be slightly wider than shoulder width. Lower body down like a moving plank by bending elbows. Press through your palms back up to starting position. Repeat for 10 reps.
How to: Start in standing position, holding weights with palms facing up (5-15 pounds depending on strength level). Curl weights up toward chest height and lower back down to starting position. Repeat for 10 reps.
How to: Start by holding the weights up in goal post position. Keep a neutral spine and a small bend in your knees. Press weights straight up and return back to goal post position. Repeat for 10 reps.
The Move: Overhead Tricep Extension
How to: Bring the weights up overhead and place them together in a parallel grip. Bend your elbows to lower the weights behind your head. Extend back up to starting position. (Drop down to one weight if needed.) Repeat for 10 reps.
How to: Combine each move for one minute. Start with one pushup, jump feet forward outside hands, stand up, and go right into a bicep curl to shoulder press to overhead tricep extension.
Repeat the circuit up to three times to get the best arm-toning results.
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