How to Work Out Your Abs & Arms
Ideally, your arms and abs should be worked out separately and regularly with several different exercises. But if you're pressed for time and want to stick with a low- to medium-impact routine that taxes both groups, there are a few things you can do to define your biceps and/or triceps while flattening your stomach.
Things You'll Need
- Ab roller wheel
- Dumbbells
- Weight bench or Soloflex machine with leg-exercise attachment
- Rope or canvas belt
Instructions
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Defining arms and abs
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1
Purchase some type of ab roller or ab-wheel device. They range in quality and durability, with some models selling for under $10. Some also come with dumbbells and a yoga mat, which would be handy for this program. Kneel on the floor with the ab roller in front of you. Stretch as far forward as you can gripping the wheel handles (advanced users can raise their knees a bit and stretch until their legs are only supported by the balls of their feet). Perform several repetitions to impact both muscle groups. You can also veer to the left or right as you lean forward to work the obliques, slightly taxing your triceps in the process, according to Homebased Workouts (Reference 1, http://www.homebasedworkouts.com/).
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2
Hold a dumbbell in each hand, each arm stretched outward as you lie flat on the ground. Perform a sit-up while bringing the weight in each hand to your chest in a curling-like motion as you raise your chest to your bent knees. Return to the starting position and perform several repetitions. Beginners can get used to this exercise first by working one arm at a time per sit-up.
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3
Fasten a rope to the outsides of the knee rests on the leg-extension device on a weight bench or Soloflex machine. Apply the desired amount of weight on the machine (plates or resistance bands, depending on the machine) and lie flat on the bench with your head on the end near the leg extension. Extend your hands out past your head, grip the rope and sit up. This exercise can be a challenging ab workout while having a light impact on the arms.
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Tips & Warnings
Once you have a workout schedule established, you will need to find slight variations of each exercise so your muscles don't adjust to the same motions, slowing down their development. If time allows, have a day or two each week where you can work biceps, shoulders, back, chest or any of those combination of those groups, separate from the abs.
Cardiovascular exercises such as running, riding an exercise bike or using a treadmill may not directly work the abs, but they do burn off calories and fat. Bringing dumbbells along on your run is a good way to sneak in an arm workout if you are pressed for time.
The midsection is also important for working larger and more powerful muscle groups, so if you plan to do another group (chest, back or shoulders) in addition to combining the arms and abs, work the other group first so the midsection is not tired out.
