Four arm exercises to get you toned in time for summer
Photo, Aniya Nandy for Plutinogroup.com.
10 minute workout - arms
1. Tree pose and curl
Holding both weights in left hand, press left foot into floor and slowly raise right knee to place sole of right foot against left inner thigh or calf. Grab 1 weight with right hand. Holding pose, do 10 bicep curls. Switch feet. Repeat.
Perfect your form: Avoid placing foot on knee. Engage core to stay balanced.
Dial it down: Ditch the hand weights.
Amp it up: Increase reps and try placing foot higher.
2. Plank plus arm lifts
Start in plank with shoulders stacked above wrists. Keeping belly button pulled up toward spine, raise right arm straight out in front of you, parallel to floor. Return to start and repeat with left arm. Do 20 reps on each side.
Perfect your form: Keep hips parallel to floor (no dipping!) and try to move only your arms.
Dial it down: Perform the move from your knees.
Related Stories
Amp it up: Add weights.
3. Warrior raise
Step legs wide, aligning front heel with arch of back foot. Bend front knee, keeping back leg straight, to come into warrior lunge. With arms at sides, sink deeper into lunge. Lift arms overhead slowly and lower again. Do 10 reps. Switch legs. Repeat.
Perfect your form: Keep hips square to the front and back straight.
Dial it down: Don’t sink as far into your lunge.
Amp it up: Add weights.
4. Warrior 3 curl
Stand with weights in hands, feet hip-width apart. Hinge forward and bring 1 leg up behind you as high as you can. Engage core and curl weights to shoulders. Do 10 curls. Switch legs. Repeat.
Perfect your form: Ground standing leg by flexing quad muscle. Avoid bending wrists.
Dial it down: Ditch the hand weights.
Amp it up: Bend standing leg about 45 degrees while doing the bicep curl. Straighten leg as you lower weight.
For more great 10-minute workouts click here.
The very best of Chatelaine straight to your inbox.
Chatelaine celebrates, inspires, informs and empowers. We know that Canadian women contain multitudes, and we cover all of the issues—big and small—that matter to them, from climate change to caregiving, Canadian fashion and what to cook now.
