Do you want to start working out your arms and back to get rid of some of that extra flab that you hate so much? It’s a lot easier than you think. There are a lot of exercises that you can do that are pretty easy and you’ll see great results from your hard work. Some of them are a little tougher than others depending on what kind of shape you are in, but for the most part they are very easy and some can be done right in your own home. If you want to do something about strengthening up your back, arms, or even legs, give these a look over and see how easy they are to do. You just may find yourself with the motivation you have been lacking.Lay down on your stomach on a bench and grab some light weights. Extend your arms out to the side and feel your back tighten up. You’ll know it’s working right away.
Take a dumbbell in each hand, lean forward from your hips while bending the knees. Bend your elbows behind you almost in a rowing fashion. Then straighten your arms behind you with palms facing toward each other. Good form should see your arms parallel to the floor. Squeeze those triceps then swing them back to the starting position.
That big ball you see in the gym that doesn’t get used much is another great tool. Grab a couple of dumbbells and lie on your back on the ball. Lift up the hips so your body gets into a straight line from knees to shoulders. Hold the weights over the forehead, with your arms straight and palms facing each other. Women’s World Health says, “Without moving your upper arms, bend your elbows and lower the dumbbells until your forearms are beyond parallel to the floor. Pause, then lift the weights back to the start.”
These get tough after the first few, but they are great for the back and triceps as well. Take a seat and make sure you keep your back straight and stomach tight. Take a dumbbell in each hand and have your palms facing each other. Lift the weight over your head extending your arms straight up. Then bend your elbows and lower the weight behind your head. Keep the elbows close to your head and repeat the motion several times for a set.
The lower back gets attention by extending your arms over your head and then lifting them up. At the same time lift your legs and feel the burn. Hold this for a few moments and then release and repeat.
Hold a pair of weights just above your shoulders in either and standing or sitting position. Keep your knees slightly apart and push the weights up until your arms are extended straight over your head. Hold this for one second and then slowly lower the weights down to the original position.
This is similar to the above mentioned exercise. The difference is you alternate your arms and legs here.
Lay down on your side, putting your body weight on your elbows and feet. Then lift your torso off the ground and feel the pull. If you’re feeling really energetic you can throw in some twists as well.
Get down on all fours and extend one arm out in front of you. While doing this, stretch out the opposite leg at the same time. Alternate sides every couple of seconds.
This is the same thing you did as a kid in the snow. The only difference is that you have to keep your legs and arms up in the air.
Grab a hold of a bar above your head and pull yourself up. Some people do it with their hands in front of their head and some behind it. There is no advantage to either but overall they are hard to do, so prepare yourself mentally.
Put a knee on a bench and one hand in front of you so you can hold yourself up. With your other arm grab a light weight and pull it straight up like you are rowing a boat. It looks easy but trust me, after 10 of these you will feel it. Switch arms for each set.
Very similar to the above with the exception that you are in a laying position. No knees on the ground and one arm propping you up is the proper form. Do the same amount of sets for each arm.
Push ups are a great exercise if you do them properly. You must keep your back and butt straight in line. Don’t lift them up so you are in a ‘bent’ position. Use only your arms to lift and lower the body.
Jumping rope is great for all parts of the body. Shoulders, back, arms and legs all benefit from it and it’s great for cardio.
The upper body cycle is a great tool that not enough people use. A good workout on here will work the triceps and back fabulously. If you are really adventurous you can do it backwards and see even better results.
Some time on a rowing machine does wonders for the back. It also works on the arms, chest and does a little for your legs. Proper form is important so keep your back perfectly straight for the best results.
Lay down on your side, as flat as you can get. Place a hand under your head for support and lift the upper leg or even both of them. By not moving your upper body the back does all the work and greatly benefits from this one.
Lay down with your hands at your sides. Lift your upper body into the air without using your hands. This works the abs as well as doing a great job on your back muscles.
This one has several different names but whatever you want to call it, just know that it works. Start on all fours, with your wrists straight under your shoulders and your knees lined up with your hips. Lower your stomach while lifting your chin and tailbone as high as you can. Then move in the opposite way to go back. Repeat this several times and concentrate on your breathing. Inhale on the way up, and exhale on the way down.
OK it’s only similar to actual swimming but it does a great job on the back. Lay down face down and lift your arm and opposite leg at the same time. Alternate sides for a good strong set.
This is another tough one after you do a few of them. Grab a weight in each hand and stand with your feet shoulder width apart, arms at your side. Keep your arms straight and raise them diagonally in front of you. They should forma V shape when the arms are parallel to the floor. Hold this for one second then lower them back to your sides.
You’ve seen football players do this one during practice but they do it much faster. You don’t have to worry about speed, just worry about the proper form. Put your feet together with your arms at your sides. Bend over and put your hands on the floor in front of you. Walk with your hands until you find yourself in a pushup position. Do one pushup and then with your hands in place, walk your feet forward toward your hands, as close as you can get them. That’s considered one rep. Five to ten of these is a good set.
This one is similar to when you had one knee on the bench. The only difference is you extend the arm that was holding you up before, out in front of you. Use the other up to pull the weight straight up, in a rowing motion. You can do ten of these and then switch sides for a good strong set.
This is a pushup with a twist. Get into the regular pushup position as explained previously and push yourself up. As you do this rotate the right side of your body upward while lifting your right arm, and at the same time roll onto the outside of your left foot. Extend the right arm so the fingertips point toward the ceiling. Hold this for one second and then return to the pushup position. Yes these are tough so five reps is a great set.
