Ever go shopping and see the sign that says, “Two for the price of one”? I LOVE those signs. I also love the following arm and abdominal exercises because they work both parts of your body at the same time. Care to double dip?
Benefits of Abdominal Exercises
Incorporating a variety of ab exercises has several benefits to overall physical health. Your core muscles– the abs, lower back and obliques — are strengthened, which gives the body better stability and balance. Overall posture also improves, since you are enhancing the muscles that support the spine and pelvis. When your body has a strong core, the likelihood of injuries, particularly back pain, is significantly reduced.
Benefits of Arm Exercises
Arm exercises improve strength, muscle tone, and greater functionality. Utilizing free weights, medicine balls, or resistance bands contribute to even more upper body strength because they provide resistance that your muscles must work against during exercise. This exertion creates small tears in your muscle fibers, which repair itself by growing even stronger during the recovery process. Consistent weight training increases strength, muscle mass, endurance, and tone in the arms.
8 Ab and Arm Exercises
Click here to watch me do the moves.
1. Isometric Bicep Hold And Twist
Benefits: This exercise is great for developing both the biceps and forearm muscles, providing a more comprehensive workout compared to standard bicep curls.
How To Do The Exercise:
– Stand up straight with your feet shoulder-width apart.
– Keep your back straight and your core engaged.
– Grip your weights tightly. Start with lighter weights to ensure proper form, then gradually increase the weight as you get stronger. Keep your elbows close to your sides as you grip the weights; do not let them drift forward or outward.
– Twist your torso to the right, then to the left, keeping your hips facing forward.
– Repeat for the desired number of repetitions.
2. Boat Pose With Open Chest Fly
Benefits: Combining a boat pose with a chest fly is an excellent way to engage both your core and chest muscles. This combination exercise is advanced and requires good core strength and balance.
How To Do the Exercise:
Boat Pose:
– Sit on the floor with your knees bent and feet flat on the ground.
– Lean back slightly, keeping your back straight and your chest lifted.
– Keep your feet lightly touching the ground for added stability until you build more strength or, for a more challenging workout, lift your feet off the ground, bringing your shins parallel to the floor. Your body should form a “V” shape.
– Engage your core to maintain the boat pose throughout the exercise. Your torso should stay steady, and your back should remain straight.
Chest Fly:
– Hold one light dumbbell or a similar weight in one of your hands.
– Open your arms out to the sides in a wide arc until your arms are almost parallel to the floor. Keep a slight bend in your elbows throughout the movement. Palms should be facing each other the entire time.
– Start with a weight in one hand, and with arms remaining extended, pass the weight from one hand to the other by switching in front of your chest. Bring the arm with the weight to the side of your body and lower the weight until you feel a stretch in your chest muscles. Then bring the weight back up to the front of your chest and swap the weight into the other hand.
– Repeat the chest fly movement while holding the boat pose for the desired number of repetitions.
Tips: Start with lighter weights to master the form before progressing to heavier weights. Focus on controlled movements to avoid using momentum. This ensures that both your core and chest muscles are effectively engaged.
3. Hammer Curl With Overhead Reach
Benefits: A great exercise for working your biceps, forearms, shoulders, upper back, and core.
How To Do The Exercise:
– Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing your torso.
– Keep your feet shoulder-width apart and your knees slightly bent.
– Engage your core by pulling your belly button toward your spine. Keep your back straight.
– Hold a weight in each hand, with your arms fully extended by your sides. Palms should be facing your body.
– Keeping your elbows close to your torso, curl the dumbbells upward towards your shoulders.
– Then press the weights directly overhead until your arms are fully extended.
– Hold the contracted position for a brief moment and squeeze your biceps.
– Inhale and slowly lower the dumbbells back to the shoulders, and then fully extended downwards by your sides, maintaining control of each movement.
– Repeat for the desired number of repetitions.
Tips: Keep your movements controlled to avoid using momentum. Do not swing your body or use your back to lift the weights. Use a weight that allows you to perform the exercise with proper form.
4. Plank And Row
Benefits: Targets the core, back, and arms. Builds core strength, improves stability, and works multiple muscle groups simultaneously.
How To Do The Exercise:
– Begin in a high plank position with your hands gripping the weights directly under your shoulders.
– Your feet should be about hip-width apart to provide stability.
– Keep your body in a straight line from head to heels, engaging your core and glutes.
– Shift your weight slightly to one side (ex.: your left side) while maintaining a stable plank position.
– Row the opposite weight (ex.: the weight in your righthand) up towards your hip by bending your elbow and keeping your arm close to your body.
– Squeeze your shoulder blade at the top of the movement.
– Lower the weight back to the starting position in a controlled manner.
– Shift your weight to the opposite side and repeat the row with the other arm.
– Continue alternating rows for the desired number of repetitions.
Tips: Keep your core tight throughout the exercise to prevent your hips from sagging or rotating. Maintain a stable base by keeping your feet wide enough for balance. Do not drop your hips. Keep your back flat and avoid arching it during the exercise. Perform the row in a controlled maneuver, avoiding any jerky or rushed movements. Keep your spine neutral and your head in line with your body to avoid strain on your neck and back. Avoid letting your hips rotate as you row the dumbbell. The goal is to keep your torso as stable as possible.
5. Standing March With a Figure 8
Benefits: Gets your heart rate up and improves cardiovascular fitness. Engages multiple muscle groups, including your core, arms, and legs, while improving coordination and stability.
How To Do The Exercise:
– Stand with your feet hip-width apart.
– Hold the weight with both hands in front of you, arms extended but not locked.
– Lift your right knee to hip level, or as high as comfortable. Continue marching in place, alternating legs.
– At the same time, trace a figure eight pattern with the weight in your hands on the side of your body between your hips and shoulders, alternating hands as you pass the weight. Keep your hips facing forward.
Tips: Keep your core engaged to maintain balance and posture. Avoid leaning forward or backward; keep your back straight .Start with a duration that suits your fitness level, such as 1-2 minutes, and gradually increase as you build endurance. Keep your figure 8 movements fluid and controlled.
6. Tabletop Dead Bug
Benefits: Strengthens the core, improves stability, and enhances coordination.
How To Do The Exercise:
– Lie on your back on an exercise mat.
– Lift your legs so your knees are bent at a 90-degree angle and your shins are parallel to the floor. This position resembles a tabletop.
– Holding a weight in both hands, extend your arms straight up toward the ceiling, aligning them above your shoulders.
– At the same time, slowly lower your arms backward to hover above the floor and either lower both legs toward the floor simultaneously, lower one leg at a time toward the floor, or extend both legs straight out to hover above the floor. In other words, as your arms move backwards and over your head, your core is engaged and you are lowering your legs at the same time.
– Pause briefly in this extended position.
– Continue the movements for the desired number of repetitions.
Tips: Ensure that your head and neck are relaxed on the floor, while keeping your core tight to maintain stability and prevent your lower back from arching off the floor. Perform the exercise slowly and with control to maximize the effectiveness and avoid injury.
7. Tricep Kickbacks
Benefits: Targets the triceps, the muscles located on the back of the upper arm while engaging and activating your core muscles, such as your abs.
How To Do The Exercise:
– Hold a weight in each hand and bend your knees slightly. Bend forward at the waist so your torso is nearly parallel to the ground.
– Keep your upper arms close to your body and your elbows bent at a 90-degree angle. Your forearms should be perpendicular to the floor.
– Keeping your upper arms stationary, extend with both of your forearms or one forearm at a time backward until your arms are fully extended and parallel to the floor. Squeeze your triceps at the top of the movement.
– Slowly lower the weights back to the starting position, maintaining control throughout the movement.
– Repeat for the desired number of reps.
Tips: Keep your back straight and your head aligned with your spine. Move slowly and with controlled movements.
8. Woodchopper
Benefits: Targets the core, particularly the obliques, and also engages the shoulders, back, and legs. Use of the weight engages your shoulders, biceps, and triceps as they work to control the movement. Develops rotational strength and improves overall core stability.
How To Do The Exercise:
– Stand with your feet shoulder-width apart.
– Hold a weight with both hands.
– Begin with the weight positioned on the outside of one thigh (ex., the right thigh).
– Engage your core and twist your torso to lift the weight diagonally across your body until it’s above your opposite shoulder (ex.: from right thigh to above left shoulder).
– Allow your feet to pivot naturally to facilitate the twisting motion.
– Keep your arms mostly straight but not locked, using your torso and hips to drive the movement.
– Reverse the motion, bringing the weight back down to the starting position in a controlled manner.
– Focus on using your core muscles to control the movement rather than just your arms.
– Perform the desired number of repetitions on one side, then switch to the other side.
Tips: Maintain a straight back and avoid rounding your shoulders. Keep your core engaged throughout the movement. Perform the exercise in a controlled manner, avoiding any jerky or rushed motions.
Hey people!!!!!
Good mood and good luck to everyone!!!!!
same to you! =)