6 Brilliant Exercises for Beautiful Arms

When going to the gym, we usually pay most attention to our belly, buttocks, and legs. For some reason, we completely forget about our arms. And it’s our loss because they also need to be kept toned.

Health4u  has collected 6 effective exercises for your arms that you can do without a trainer.

6. Arm circles

  1. Stand straight with your feet shoulder-width apart.
  2. Extend your arms out on either side of your body, parallel to the floor. Close your hands into fists.
  3. Start rotating your arms in fast clockwise motions.
  4. Do 20 arm circles, and then relax for 15 seconds.
  5. Repeat this exercise 10-15 times.

5. Scissors

  1. Stand up straight with your legs wide apart.
  2. Take your arms out to the sides, and bring them to your front. One hand should overlap the other, resembling the letter Х.
  3. Return your arms to the original position.
  4. Repeat this 20 times.
  5. Relax with your arms down for 15 seconds.
  6. Repeat the exercise 10-20 times.

4. Ball

  1. Stand up straight with your feet shoulder-width apart.
  2. Extend your arms to both sides so that they are parallel to the floor.
  3. Make circles with your arms clockwise, as if you were stroking a ball.
  4. Repeat these movements 20 times.
  5. Put your arms down, and relax for 10-15 seconds.
  6. Repeat the exercise 8-10 times.

3. Push-and-stretch elbow

  1. Stand with your feet shoulder-width apart.
  2. Extend your arms out on either side of your body, parallel to the floor. Close your hands into fists.
  3. Bend your elbows so that your fists are at the level of your armpits.
  4. Return your arms to the original position.
  5. Repeat this 20 times.
  6. Relax with your arms down for 15 seconds.
  7. Repeat the exercise 10-15 times.

2. Upside-down “Namaste” exercise

  1. Stand up straight, and raise your arms up.
  2. Bend your elbows so that your arms are behind your head. Bring your palms together.
  3. Move your palms down, then lift them to the level of the middle of your head.
  4. Repeat these movements 20 times at a rapid pace.
  5. Put your arms down, and relax for 15 seconds.
  6. Repeat the exercise 10-15 times.

1. Push-and-pull exercise

  1. Bend your knees slightly, and tilt your body forward.
  2. Raise your arms upward diagonally in front of you. Then bend your elbows. Move your arms as if you were pushing and pulling something.
  3. Do these movements 20 times. Then stand straight and rest your arms for 20 seconds.
  4. Repeat 5-10 times.