Easy Arm Strength Exercises: Having strong and toned arms not only helps us perform daily tasks with ease but also contributes to our overall fitness and confidence. Arm strength is an essential aspect of fitness for women. It enables them to perform daily activities with ease and also helps to maintain good posture. There are numerous easy arm strength exercises that women can incorporate into their workout routine.
1. Wall Push-Ups
Wall push-ups are a beginner-friendly version of traditional push-ups. They work the same muscle groups but with less intensity, making it ideal for women who are just starting to build arm strength. Here is how you can do wall push-ups at home:
1. Stand facing a wall with your feet shoulder-width apart.
2. Place your palms flat against the wall, slightly wider than shoulder-width apart.
3. Step back about two feet so that your body is at a slight angle to the wall and your arms are fully extended.
4. Keep your core engaged as you inhale and bend your elbows, bringing your chest towards the wall.
5. Exhale and push yourself back up into the starting position, straightening your arms.
6. Repeat the exercise for 10-15 times.
2. Push-Ups
Push-ups are one of the simplest and most effective arm strength exercises for women. Here's how to do push-ups:
1. Start in a plank position. Place your hands on the ground, shoulder-width apart, with your fingers facing forward.
2. Place your feet together, or a few inches apart, depending on what feels comfortable for you.
3. Contract your core muscles to keep your body in a straight line from your head to your heels.
4. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
5. Stop when your chest is hovering just above the ground, or until your arms form a 90-degree angle.
6. Push yourself back up to the starting position by straightening your arms.
7. Repeat steps 3 and 4 for a number of repetitions
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3. Plank Taps
Another simple and easy exercise that you can try at home is Plank Taps:
1. First, you need to start this in a straight-arm plank position with your hands directly under your shoulders. (Sit Ups Or Planking-Which Is Better?)
2. Then tap your left shoulder with your right hand.
3. Then go back and do it with the other hand.
4. When tapping shoulders, breathe out. Keep your neck, spine, and head in a straight line. Avoid allowing your body to swing too much. Repeat the exercise for 10-15 times.
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5. Tricep Dips
A tricep dip is an excellent exercise that helps you build stronger triceps, biceps, and shoulder muscles in your upper arms using only your body weight. Here's how you can do Tricep Dips:
1. Find a sturdy bench, chair, or step to use as a platform. Sit down with your hands beside your hips on the platform, fingers facing forward.
2. Place your feet together on the ground in front of you, knees bent at a 90-degree angle.
3. Then lift your hips off the platform, keeping your arms straight. Your body should be supported by your hands and feet only.
4. Slowly lower your body down until your elbows are bent between 45 and 90 degrees angle.
5. Your forearms should be parallel to the platform. To raise your body back to the starting position, use the arms. Repeat for 10-15 reps. Rest for 30 seconds, then repeat for 2-3 sets.
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