How to Get Your Arms in Shape in Five Weeks

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Sagging arms are unattractive; they create jiggle motions when you wave your hands in the air. Flabby arms signal the presence of unhealthy excess fat in your system, which can pose health risks. Adopting a nutritious diet will help, but exercise and toning are the best ways to get your arms in shape in five weeks.

Things You'll Need

  • Bench/chair
  • Dumbbell, 3 to 5 pounds
  • Pullup bar
  • Water

Incline T-Push

  • Place your hands shoulder-width apart on any stable foundation, like a bench or secured, low-standing table. Extend your legs and stand on your toes to add more challenge. Try to find stability in this starting position. Perform the regular pushup by lowering your back and pushing it upward, using your arm strength as an anchor.

  • Rotate your upper body on the side in a similar position to the side plank, raising your lateral arm upward toward the ceiling. Try to stretch your arm while reaching for the ceiling.

  • Return to the starting position in an extended arm pushup mode; this is one rep. Do alternating sides for 15 total reps and complete two sets.

Triceps Dip

  • Have your body in a sitting position in front of a bench or chair by placing your hands with your palms down on the edge of the chair. Your wrists should be facing outward away from your body, and your knees should be in a 90-degree angle to stabilize yourself.

  • Push yourself down almost reaching the ground by slowly bending your elbows. Reach back to the starting position, where your arms are extended and your knees are in 90-degree angles. This counts as one rep; continue doing this for 15 more counts.

  • Complete this workout in two sets, because this exercise will burn fat in two areas in a single dip. You should feel burning sensations not only in your arms but also in your abdominal area.

Front Grab

  • With your palms facing you, grab the pullup bar and slowly pull yourself up -- reaching your chin above the bar -- and hold the position for two seconds before coming back to the starting position. If you are a beginner, use a stool to avoid painful muscle cramps, pulling yourself up inches above the stool.

  • Bend your knees toward your upper body or elbows to add more challenge and increase fat burning. This step aids in toning your abs as well.

  • Return to the original position by releasing your knees as you pull down. Do this step for 15 total counts and try to perform two sets. Rest for 30 seconds between sets to prevent muscle cramps.

Lunge and Raise

  • Grab a dumbbell between 3 and 5 pounds in weight. In a standing position, extend your right leg backward to the lunge position as your left leg bends forward, creating a 90-degree angle. Maintain this position to stabilize yourself throughout the routine.

  • Place your left hand on top of your bent left leg as you hold a dumbbell in your right hand. Raise your right hand moving the dumbbell toward your side parallel to shoulder height and then pull it back to your side. This is one rep; do a total of 15 reps on each side.

  • To vary the exercise, instead of lifting the dumbbell to your side, set your arm in a 90-degree angle as a starting position. Slowly bend your arm toward your chest and then return it to its original position. Do this variation for 15 total reps, alternating on the other side. This exercise helps to tone your calves and legs, so try to complete two sets.

Tips & Warnings

  • Hydrate every 20 minutes to provide enough oxygen and avoid muscle cramps.
  • Perform all routines five to six times per week.
  • Before doing these exercises, warm up briefly by doing jumping jacks or stretching your legs and arms.
  • Protein shakes are beneficial to repair your muscles after a workout. Try to consume a protein shake or any food rich in protein 30 minutes after exercising.
  • If you have critical medical conditions, consult with your doctor before performing these upper-body workouts.
  • This workout might be too intense for some people. If you feel dizzy or nauseated, stop immediately, drink water and rest to prevent serious medical problems and avoid injury.
  • Secure the pullup bar to avoid injuries.

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References

  • Photo Credit Thomas Northcut/Digital Vision/Getty Images
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