Are you looking for the most efficient way to get rid of “flabby” arms? We have the solution for you!
We recommend incorporating these 5-minute exercises into your daily routine. Just 5 minutes a day can make a huge difference, and if you consistently perform these exercises for the next two to three months, you’ll see guaranteed results.
These exercises are designed to be done at home, without the need for any special fitness equipment. All you need is a set of dumbbells.
If you’re someone who is always busy and doesn’t have much time for exercise, these 5 toning exercises are perfect for you.
You can do them every day because they don’t require any extra equipment, and just 5 minutes is enough. Each exercise lasts for 60 seconds, and the entire training session consists of 5 exercises.
HOW IT WORKS:
You need to do 1 set of each exercise back to back, with little to no rest between moves. The complete circuit should take about five minutes, but if your schedule allows, you can repeat it 1 or 2 more times. All you’ll need is a set of dumbbells (3 to 15 pounds, depending on your fitness level) and a mat (optional).
So, grab your dumbbells and get ready to achieve sleek, toned arms and shoulders with these easy but effective exercises.
TRICEPS DIPS
- If you are working out at home, place your arms on a chair or bench and elevate your feet by putting a stool under them.
- Assume the starting position by placing your arms behind your back, gripping a bench or the rack.
- From the starting position, slowly lower yourself. Keep your body upright and your elbows tucked close to your sides.
- Concentrate on lowering your body only with the triceps. Ensure that your elbows are at a 90-degree angle.
- After this, push your body back up using only your triceps. Repeat.
TRICEPS CHOP
- Stand with your feet wide and knees slightly bent. Hold dumbbells with both hands in front of your hips.
- Engage your abs and bring your arms overhead, stopping with your arms slightly in front of your head.
- Bend your elbows and lower the weights behind your head all the way down to your shoulders. Avoid letting your elbows open out to the side and relax your neck.
- Extend your arms back up and then chop your arms down toward your hips.
- Immediately raise your arms back overhead to return to the starting position.
- Use your abdominal muscles to keep your torso steady as your arms raise and lower.
Do 20 reps.
OVERHEAD PRESS
- Stand with your feet wide and knees slightly bent. Hold dumbbells with your arms in a goal post position, with your elbows open to the sides at shoulder level.
- Brace your abs into the spine.
- Extend your arms straight overhead and slowly lower your elbows to return to the starting position.
Do 20 reps.
REAR FLY TO PRESS BACK
- Grab a pair of dumbbells and stand with your feet hip-width apart and your knees slightly bent.
- Hinge forward at the hips and let your arms hang straight down from your shoulders, palms facing your body.
- Raise both arms out to the sides as you squeeze your shoulder blades together.
DIAMOND-LEG PUSHUPS
- A variation of the classic push-up exercise.
- Instead of having your hands far apart, keep them next to one another as you press your body up.
- Position your hands in the shape of a diamond on the floor when doing this push-up, hence the name diamond push-ups.