Workout Wednesdays: Arms

Arms are what I struggle with the most. I always find it hard to come up with workouts to do. Below are some arm exercises that are fairly simple, and can help you gain a little bit of extra muscle.

Front Dumbbell Raises

For this exercise start with the dumbbells in down in front of you. Raise one hand up in front of you and then lower it back down, and repeat with the other hand. Do 3 sets of 20 on each arm to start.

Tricep Overhead Press

You can use either a dumbbell or a weighted exercise ball for this one. Start with your weight lifted above your head and your arms completely stretched upward. Then bend your arms back behind your neck. Do 3 sets of 15 to start.

Dumbbell Squat and Press

Grab 2 dumbbells for this exercise and start with them raised to your shoulders, squat down keeping the dumbbells in the same position, then when you stand up raise the dumbbells up above your head. Start with 3 sets of 20.

Standing Hammer Curl

For this grab two dumbbells. Simply curl your arms up in the motion as shown in the above picture. Do 3 sets of 30.

Dumbbell Step Up

These are very simple. As shown in the “Get Leggy with it” blog post, it is the same step ups except this time you have weights in your hands. Do 3 sets of 30.

Hopefully these will help you build up that arm muscle you have been working on. Until next time lovelies.

ABS-olutely Stimulating

Everyone dreams about having a six pack, but reality is that most people don’t. I wish it was as easy as laughing so hard that the six pack would just form, but unfortunately it is not. Here are some ab workouts that I like to do (and that will hopefully lead to that six pack I’ve been dreaming of).

Reverse Crunches

Reverse crunches are crunches…in reverse. Rather than bringing your head up to your knees you bring your knees back towards your head. If you are a beginner, crossing your legs will make this exercise less straining. I typically do 3 sets of 25.

Russian Twists

Most of you have probably heard of these as they are a fairly common ab workout. You bend your knees and raise your feet slightly off the ground, and twist back and forth. You could also use an exercise ball to work your ab muscles even more. I typically do 3 sets of 40.

Penguins

The name of this exercise says it all. You bend your knees back and tap the sides of each feet with your hands, and it really does feel like you are waddling like a penguin would. If you put your feet so that they are touching, it works your abs better. I will do 3 sets of 100 (50 each side).

Crunches

Most people already know how to do these. The picture shows it pretty well. I do 4 sets of 25.

Side Crunches

When first introduced to these in high school, my best friend said she felt like a ‘fish out of water’ while doing these. The main goal is to get your legs and shoulder off the ground as illustrated in the above picture. I do 2 sets of 25 on each side.

Leg Raises

These are my least favorite exercise. It is pretty simple and there is not much to explain. You lay flat on your back and lift your legs slightly into the air and hold it there. I usually try to hold it for 1 minute, but I usually take a rest at 30 seconds.

Hopefully these exercises will help you get those abs of steel. What are some of your favorite ab workouts? Let me know in the comments below. Until next time lovelies!