It's time to face the truth, one of the most effective forms of training, particularly when we start to get a bit older, is body weight training. The full range of body movement helps to lengthen, define and strengthen your muscles, keeping your muscles subtle and flexible. But what if you wanted to focus on getting toned arms? Surely, this means weights, weights and more weights? Actually no - the only weight you need is your own body.
Try these body weight exercises from personal trainer and FHIT founder Lauren Hannaford to define your arms. Due to the incredible functional nature of the body they will also engage your shoulders, chest and core. (It's like four exercises in one move!)
The humble push up
Even though this exercise is seen to primarily work your chest, if done correctly it will also engage your arms, mainly your triceps, shoulders and also your core.
It’s important when performing this exercise that you focus on having your shoulders in line with your wrists and you are keeping your core engaged. Think about having the feeling of pulling the centre of your belly button into your spine. If your core is engaged it will take pressure off your lower back.
Try this starting on your toes. For an easier version, come down to your knees. You can also perform this exercise with hands against a wall, desk or couch in an upright position to reduce the load on you arms and wrists.
Do 3 sets of 8 pushups.
Tricep dips (Not cheese and dips!)
The triceps have three separate muscles so even though we always think working our biceps will define our arms, working triceps is a great way to ditch those tuck shop lady arms.
When doing your tricep dips it’s important to focus on your form and functionality.
It’s all too easy to find yourself keeping your arms straight and just dropping your bottom to the floor instead of bending and pushing through your arms.
To ensure your are performing the exercise correctly make sure you press into your heels, squeeze your glutes and lift your hips upwards as your bend through your elbows.
As you bend through your elbows, focus on pressing through the back part of your palm rather than your fingers.
For a simpler version keep both feet on the ground.
This exercises can also be performed on the edge of a chair, bench or table.
Do 3 sets of 12 dips.
Front support salutes
This is one of the best overall upper body exercises you can do. The stability needed to perform this exercise works your arms, shoulders and core and even gets your glutes engaged.
Have both your hands and feet shoulder width apart and your shoulders in line with your wrists.
Engaging your core and (draw centre of belly button into spine) squeezing your bottom will help you keep your body as still as possible. Also make sure yours hips are facing the floor when you bring your hand up to your forehead to salute.
If this exercises is new to you then start on your knees first to focus on technique and progress from there.
Do 3 sets of 15 salutes.
Side Plank hold
This is a great exercise to work your whole arm including shoulders and core.
To get the full benefits of this exercise ensure your hands stacked in line with your shoulder as in the picture above.
Have your back hand’s fingers facing the front and your front fingers point towards your back hand.
Ensure both elbows are locked in so that your arms are straight and triceps are switched on.
Lift your hips up and forward and draw your belly button back into your spine so that your core is engaged.
Do 3 sets of 30 second holds on each side.
Front Support Tri Extension
This once again works the triceps, core and helps define the rear deltoid (shoulder).
Bend elbow so the back of your arm is facing the sky. Then extend arm out straight squeezing your tricep so your arm is parallel to the floor.
Keep your body still and your core engaged and your glutes squeezed.
Do this on both arms 3 sets of 10 each side.
For more exercise tips and effective workout videos visit laurenhannaford.com.au.
Newsletter
