Want to tone up your Arms?
Want to fight the "bra strap bulge"?
Here are five equipment-free upper body exercises that you can do to strengthen and tone your upper body muscles:
Push-Ups:
Start in a plank position with your hands shoulder-width apart and your body in a straight line.
Lower your body by bending your elbows until your chest almost touches the ground.
Push back up to the starting position.
Modify by doing knee push-ups if needed.
Tricep Dips:
Find a sturdy surface like a chair or a low table.
Sit on the edge of the surface with your hands placed next to your hips, fingers facing forward.
Slide your hips off the surface and lower your body by bending your elbows to about a 90-degree angle.
Push yourself back up to the starting position.
Plank:
Start in a push-up position with your elbows directly under your shoulders.
Keep your body in a straight line from head to heels.
Hold this position, engaging your core and keeping your back flat, for as long as you can.
Diamond Push-Ups:
Similar to regular push-ups, but place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
Lower your body while keeping your elbows close to your sides.
Push back up to the starting position.
Superman/Banana Hold:
Lie face down on the floor with your arms extended overhead and your legs straight.
Lift your chest, arms, and legs off the ground simultaneously, creating a "Superman" shape.
Hold for a few seconds, then relax.
For the "Banana Hold," lie on your back and lift your head, shoulders, arms, and legs off the ground, creating a banana-like shape. Hold this position for a few seconds.
These exercises target various muscles in your upper body, including the chest, shoulders, triceps, and back. Remember to maintain proper form and start with a number of repetitions and sets that challenge you without causing strain or discomfort, and gradually increase intensity as you get stronger. Try 3 sets of 10-12 reps to start with and build slowly.
Always consult with a gp before starting a new exercise routine, especially if you have any underlying medical conditions.
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