Tone your arms with less than 10 minutes per day

by Ana
(Queretaro, Mexico)

This exercises, will help not only to strengthen your arms but they'll help you lose or avoid "the dewlap of the pelican" that forms on them when the triceps are flaccid. Work for 10 minutes a day and start getting results in 2 weeks. If you already have great arms, the exercises keep them toned and stronger.

The objective is to perform every exercise for at least 30 seconds. In order to achieve that, you would need to perform repetitions. Though, remember you're not running, you only need to perform each exercise at your own rhythm.

If you want good results, be constant and try not to stop for more than a few seconds between repetitions. Also remember to heat up before you start the workout in order to avoid injuries.

For the following exercises you would need a few material:
1) A soft surface (pad).
2) Weights (adequate for your needs). If you don't have any, try 2 bottles of water of 1 lt. (2 pounds) for example, tin cans, etc.
3) A chair.

The workout is composed of the following exercises:
1) Half push-ups.
2) Biceps curl.
3) Triceps extension.
4) Arms curl with a chair.
5) Triceps toning.
6) Circles in the air.

1) Half push-ups.

It is a complete exercise that helps you tone the main muscles of the arms. It also helps to develop the upper part of the body and is good for helping to compensate "the pear figure".

People knows push-ups, but though you might have seen the exercise or done it before, I want to explain step by step how to perform it, so that any one can review the proper technique.

a) Lie on the floor with your face looking down.
b) Support the front of your head on your hands.
c) Slide your hands to the sides until you place them at your shoulders height to reach the initial position for elevation.
d) Contract the muscles of the abdomen, which will help your back to maintain a plain status and avoid injuries.
e) Use your arms to lift the upper part of your body. Your knees must be on the ground and your legs crossed by the ankles.
f) Bend your elbows and make the upper part of your body to go down slowly, always keeping the head and shoulders aligned with the spine.
g) Separate yourself from the floor with your hands and try to make your arms stretch but without blocking the elbows joint.
h) Repeat this movement several times.
i) The objective is to perform 2 series of 10 during the first 30 seconds.
j) When you feel stronger, you might be able to perform more series this way, or increase the intensity by not placing your knees on the ground and putting instead only your feet.

2) Biceps curl.

Biceps are the muscles that are in the front of the upper half of your arms. They are relatively easy to tone and with this exercise the results are excellent.

a) Stand with your feet slightly separated (aligned with your hips), and don't block your knees.
b) Pick a weight or a bottle of water or a tin can on each hand and stretch your arms to the front with the palms of your hands looking upwards.
c) Bend your elbows and make your hands go towards you in a way that your arms form right angles of 90° ( __|).
d) Stretch your arms again to the front. Don't block your elbows at any time.
e) Repeat the movement for 30 seconds as many times as you can within that time, but without rushing.

3) Triceps extension.

The triceps are the muscles that are in the back of the upper arms. When they become flaccid, the skin appears to form pockets that fall toward the lower arm (like the dewlap of a pelican). Muscles are working hard but with this exercise you can harden and tone them.

a) Stand with your feet slightly separated (aligned with your hips), and don't block your knees.
b) Pick a weight or a bottle of water or a thick book and sustain it with both hands. The weight must be a little heavy but not so much that you lose control.
c) Take the object above your head with your arms straight.
d) Stretch again your arms and take the object back again above your head.
e) Repeat slowly steps c and d controlling the movement.
f) Produce as many repetitions as you can during 30 seconds.

4) Arms curl with a chair.

With this exercise you'll not only work the triceps but you'll improve your central stability and it also helps to tone your abdomen.

a) Using a chair, put your hands at both sides of your body, make a sitting position but without sitting directly on the chair, instead, grab the edge of the chair with both hands.
b) On that sitting position, walk a little forward until your buttocks are on the air.
c) Let your arms supporting your body weight, flex the elbows and, with the knees bended, go down to the floor but don't sit; it is ideal that you don't touch the ground. Maintain the weight's distribution so that the chair doesn't fail.
d) Stretch your arms to raise the body. Repeat steps c and d.
e) The objective is to perform at least 6 repetitions.

5) Triceps toning.

This exercise also helps to eliminate flaccidity and tones the triceps. Please assure to lift your arm to the back without separating it from the body and not making it go to one side. You must not balance the shoulder when you produce the movement. Keep control all the time.

a) Put your right knee on the sit of a chair and grab the sit with your right arm. Your left leg shall be straight but without blocking the knee. On your left hand hold a weight.
b) Bend your left elbow until your hand is at the height of your shoulder, then, stretch your left arm completely backwards. Make the movement slowly and controlled.
c) Bend again your left elbow taking it to the initial position close to your shoulder.
d) Repeat the movement about 12 times and change the position in order to repeat the exercise with the right arm.

6) Circles in the air.

This exercise tones the arms and the shoulders. If you use weights, you may also strengthen the arms and not just tone them. The muscles can get marked so that you'll be able to say... The gym is over there!

When you make this exercise, keep your arms totally stretch when you draw the circles so that all the possible muscles work, but remember not to block your elbows.

a) Stand up with your feet slightly separated and aligned to your hips without blocking the knees and with both arms to the sides.
b) With a weight on every hand, cross your arms in front of you at the height of your hip and draw a circle from the center to the outside that goes to the roof in a way that your hands cross in the air above your head. Next turn to the initial position performing the movement in reverse, producing it from the outside to the center.
c) Rest for a second and repeat the movement to the other direction.
d) The objective is to repeat 15 times within 30 seconds.

Hope you enjoy this workout and remember that by being constant, you achieve the best results. Have fun!