Every other woman’s problem with the advancement of years is the skin of the arms around her armpits, which begins to loosen and sag. Of course, we are all aware that we can tighten them with exercises and lifting weights, but many women are afraid to do exercises for the upper arms so as not to “pump” them.
However, this fear is unfounded. It is a fact that the upper body of women is weaker than that of men, and in order for the arms to be muscularly enlarged, a person has to work with great weight for a very long time.
There is also a simpler option
This set of 5 simple exercises for which you do not need another device will only take 15-20 minutes. They can be performed at home or can be included in the overall workout. In addition to the hands, these exercises will strengthen the muscles of the abdomen and back.
1. Walking on hands
- Start standing with feet hip-width apart. Hinge forward at your hips and place your palms on the mat. You can bend your knees if needed to get your palms flat on the floor.
- Walk your hands forward so that you’re in high plank. Your shoulders should be stacked directly above your wrists
- Walk your hands back toward feet and stand up. That’s 1 rep.
- Do 2 sets of 10-12 reps.
2. Dynamic plank
- After completing the first exercise 7-10 times, stay in a pushup position.
- Place your feet shoulder-width apart, tighten your abdominal muscles and relax on your forearms, then rise again with your arms outstretched.
- Alternate hands: once bent and straight, resting on the right hand, the second time on the left.
- Do 8-12 reps.
3. Hands aside
- Starting position – pushup.
- The legs are slightly apart and the arms parallel to them.
- Start raising your arms sideways so that they are parallel to the floor, with thumb upward.
- Keep your neck straight and do not allow your shoulders to rise up.
- Do 8-10 reps.
4. Push up with knees on the floor
- Starting position – knee support.
- Position your hand’s shoulder’s width apart on the ground
- Slowly lower your torso down towards the floor
- If you find it too difficult, you can consistently release your right and left hands.
- Make an even number of reps.
5. Dive Bomber Push-Up Instructions
- Get on all fours on the floor with your feet hip-width apart and hands shoulder-width apart. Push your hips up as high as possible so that you resemble an inverted V. Keep your back flat with your arms and legs straight but knees unlocked. You should be up on your toes. This is your start position.
- As you lower your hips, keep your legs straight but allow your arms to bend as you push forward so that your chest nearly grazes the floor like a dive bomber.
- Press back through your hands to full arm extension and repeat for the required number of reps.
- Curve your back and extend your arms without locking out; your face should be looking forward to the top. Hold for a count and reverse direction, pushing your hips up so that you’re back in an inverted V.
- Do 5-8 reps.