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6 Simple Exercises To Tone Your Arms

by Cat Daniel |

With summer under way, it’s a great time to think about toning your arms so you can feel body confident all summer long.

It’s a fabulous idea to always combine exercise routines with a healthy and balanced diet for best results. Supplements are an easy and efficient way to top up your diet with the nutrients you need to stay active and healthy without spending hours on meal prep!

Our Reverse Life Marine Collagen drink is packed full of high quality nutrients which are fantastic for improving your hair, skin and nail health, as well as bone, joint and muscular strength. It has never been easier to boost your physical health!

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Try these easy exercises to improve your arm strength

These 6 simple arm exercises can invigorate the strength of your arms and shoulders, and give you muscle definition all from the comfort of your own home! Forget about that expensive gym membership. You'd be surprised what you can achieve with a can of beans!

What’s really great about these exercises is that you can decide what weights to use - whether that’s your own dumbbells, bottles of water, or grab a pair of cans from your cupboard.

Before you start, it’s important to warm up your muscles and joints ready for exercising. Why not try these 5 yoga exercises to gently stretch your muscles and boost your flexibility before you begin?

You can tailor your workout to your own needs by following this guide or switching up the order of the exercises, or even changing the amount of repetitions (reps) you do depending on how difficult you want your workout to be! Remember, just go at your own pace.

1. Biceps curl

Muscles worked: Upper arms

  • Holding a weight in each hand, stand with your feet hip-width apart with your arms down by your sides, palms facing forward.
  • With one arm, bend your elbow and pull the weight up towards your shoulder. With control, lower your arm to the starting position. Complete 8 to 12 reps, then repeat with the other arm.

Tip: This exercise is great if you have one arm stronger than the other, so you can do more reps with your weaker arm to build strength! You can use heavier weights to challenge yourself too. Plenty of room for progression.

2. Lateral raise

Muscles worked: Shoulders and triceps

Reverse Life_Blog_Image_LateralRaise

  • Stand with knees slightly bent. Hold a weight in each hand and let your arms hang by your sides - palms facing in.
  • Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders and your palms are facing the floor. You should feel a squeeze in your shoulder and trapezius muscles.
  • Lower your arms slowly and with control and repeat 8 to 12 times.

Challenge: Before lowering your arms, pause for 5 seconds!

3. Push ups

Muscles worked: Arms, shoulders, core

  • Get into a push up position with your hands under your shoulders and your hips in a straight line with your shoulders - taking care not to let your hips drop too low.
  • Keeping your knees on the floor, tighten your abs and bend your elbows, lowering your chest almost to the floor, then push back up to the starting position and straighten your arms. Repeat this 8-12 times.

Challenge: Try doing these push ups without your knees on the floor!

4. Plank to push up

ReverseLife_Blog_Image_Plank

Muscles worked: Whole body!

  • Start in a high plank position with your hands directly underneath your shoulders. Keep your back straight with your hips in line with your shoulders. Tense your abs and hug the bottom ribs into your core.
  • Lift one hand up and place your forearm down, followed by the other arm so you are on your elbows with your hands facing forwards.
  • Return to the starting position by lifting one elbow up at a time and placing your hands back to the original position. Do as many as you can in two minutes!

Challenge: Try speeding up your movements or extend the time - how many can you do in 3 minutes?! This is an advanced move so start out slow and build up.

5. Dumbbell punch

Muscles worked: Arms, shoulders, core

  • Hold weights while standing with knees slightly bent and feet shoulder-width apart.
  • Punch your arms out in front of you one at a time for one minute. Start with a controlled pace, and as you alternate, keep dumbbells at shoulder level, eyes looking forwards.
  • Allow your hips to move freely as you alternate. Concentrate on fully extending your arms and avoid jerking your body.

Challenge: Try punching with a slightly heavier weight, or punch faster to increase intensity!

6. Single-arm push-press

Muscles worked: Whole body!

  • Stand with your feet hip-width apart and hold the weight in your right hand close to the chest, elbow bent and tucked into the body. Lower body into a full squat, keeping abs tight.
  • Quickly drive through heels out of the squat while simultaneously pushing the kettlebell up in the air by straightening the arm (at the top, your palm will face forward).
  • Do this for 30 seconds, then switch to the left hand for another 30 seconds. Repeat this sequence once more.

Challenge: Try using a heavier weight and exercise each side for 1 minute!

What supplements help to burn fat?

Regular exercise is a sure fire way to lose weight and feel great!

Losing weight, specifically fat, is an excellent way to improve your muscle tone. Combining exercise with a balanced and protein-rich diet will benefit your bodily health even further, providing you with extra energy to burn calories and fat!

Our ReverseLife Marine Collagen drink is brimming with fat-burning nutrients such as caffeine and protein which are scientifically proven to help you burn fat!

Click HERE to see how much protein you should have per day to maximise your fat-burning ability!

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This blog post was guest written by Holly Everett. Holly holds a BSc in Exercise and Sport Science along with an MA in Exercise and Sport Science: Coaching Studies. Look out for more great exercise and mobility tips from Holly coming to the Reverse Life blog.