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When it comes to arm inspiration, I look to women like celebrity trainer Jeanette Jenkins, First Lady Michelle Obama, and actress Regina King. But the set of arms that always make me want to do some curls on sight belong to Angela Bassett. Not only does she look fabulous at 57, but her body stays right and tight. When people say they have arm envy, it’s because Bassett has brought out the guns.
If you’re looking to get arms like Bassett or any of the other sheroes mentioned above, here are five exercises that will help you blast the fat, shake the flab and tighten and tone those arms. Trust me, it works!
Medicine Ball Push Ups
This is no joke, and will have your arms burning. But the results will be evident sooner than later if you keep up with these push ups.
Start off in a standard push-up position, but put one hand on the ball. Lower your chest down and then press up. That’s one. As you come back up, roll the ball to the opposite hand and repeat. Do three sets of 10 to really feel the burn.
Lunge Medicine Ball Slams
Want to work both your arms and legs (and butt)? Lunge medicine ball slams are the way to go. Get in a lunging position. Move one foot to the front, the other to the back. Initially, stand up straight as you lift a medium-sized medicine ball above your head, keeping it in front of your face (not pulling it behind), and then slam it down. Three sets of 10, switching legs, will really get the muscles working in your arms and legs.
Plank Rows
Hit the floor! Place your hands on a pair of dumbbells and get your body in a plank position. Keep your back down and your body in a straight line, arms completely straight with your hands right below your shoulders. Contract your core and one at a time, lift one dumbbell up, pulling your elbow up high and squeezing your shoulder blade. Bring the dumbbell back down and repeat on the opposite side. That’s one set.
Elbow-To-Hand Plank
Now this one is quite terrible, but it’s totally worth it! Get in the traditional plank position on your hands. One hand at a time go down to your elbows and then push yourself back up into the original plank position. Contract your abs throughout and keep your body in a straight line. No rounded back!
One-Hand Kettlebell Swing
Bend low, but keep your back flat and your shins vertical. Focus your weight in your heels. It’s not meant to be a full squat; you should just be hinged over. When you’re ready, grab a kettlebell of a reasonable weight you can lift. At least a size 10 bell. Lift your bell up high, flip it around your wrist lightly, and lift it completely above your head. Three sets of 10 on each side will have your arms on fleek in no time!
