We’re still in that safe bulky clothes season right now, but tanktops and sleeveless dresses are on their way back, and unlike your bulky Wildfox sweatshirt, they have no mercy on your carb-filled winter. It’s time to get your arms ready for their violent exposure to warmer climates, so we’ve compiled five moves that will tone your arms and make you too sore to text your friends back. Go through each move and try to repeat the entire circuit at least 3-4 times for a killer arm workout. You may send us your thanks in the form of Edible Arrangements.
1. Plank Shoulder Taps
We love this move because it tones your arms and your abs at the same time, so like, stop eating and start doing your plank shoulder taps. The idea is to start in a high plank position with your hands on the floor and your feet hip-distance apart. Tap your left hand to your right shoulder, then place it back on the ground and tap your right hand to your left shoulder. Remember to engage your core the entire time and try not to let your hips fly all over the place. Alternate sides for a total of 20 reps.
Your triceps are the muscle that gets squished when you stand with your arms at your sides, so you’ll thank us when you don’t have to do an obvious skinny arm in every pic. For this move you’ll need some kind of bench, couch, or box—any type of sturdy raised surface should work. Sit in front of the bench with your legs in front of you, then place your hands on the bench with your fingers facing forwards. With your heels on the ground and your elbows behind you, straighten your arms to lift your legs and butt off the ground, then bend your elbows to lower back down without letting your butt touch the ground. Do 15 reps.
3. Superman Lifts
This move looks like you’re not doing shit, but if you’re doing it right, you’ll feel the burn in the little muscles where your back meets your upper arms aka the area that’s exposed when you’re wearing a tank top. Lie down on a mat with your face to the floor. Your stomach should be touching the mat and your arms should be held straight out in front of you with your thumbs facing upward. Lift your chest, arms, and legs off the ground in one motion, then
pretend you’re flying squeeze your upper back muscle and lower back down. Do 10 reps.
4. Bicep Curls
Okay, so this is the one move that you’ll need some equipment for, but it’s worth it since your arms will look amazing afterwards. Grab a pair of dumbbells (anywhere from 8-12 lb) and stand up straight with one dumbbell in each hand. To start, keep your elbows close to your torso and rotate the palms of your hands until they’re facing forwards. Then, keep your upper arms still while curling the weight downward toward your thigh while contracting your biceps. You can do both arms at the same time, or alternate if it’s easier. Do 15 reps.
We’ve discussed how burpees literally work every muscle in your body while getting your heart rate up at the same time, so we obv had to include it in this workout. Squat down until your hands touch floor and kick your feet back into a plank position. Drop your chest to floor while jumping your feet into a wide plank. Then, quickly jump your feet to the outsides of your hands and stand back up with a jump at the top. Do 10 reps. If you get tired, you can do a few reps without getting your chest to the floor, but try your best. Remember that this move is your one cardio boost, so don’t half-ass it.