Arm Exercises for Women

Arm exercises for women differ from the ones for men. The difference lies in the fact that women have different goals of doing them as opposed to men. Women want to tone their flabby arms, while on the other hand men want to build muscles. Women do not aspire to increase muscle mass, but just to shift the stubborn arm fat that may damage their self-confidence. It is seen, that women benefit from a combination of female specific arm exercises, rather than heavy resistance training.

Some Arm Exercises for Women

Some of the exercises mentioned below, will require you to use the dumbbells and some using your own body weight. It may take about four to six weeks to realize your dream. The optimum weight you can use is anywhere between five to ten pounds. You will have to use heavier weights, once you can handle working out with those dumbbells easily.

Push Ups
They are the best arm and shoulder exercises for women. A minimum of 12 to 15 push ups a day is what you should aim for. As your stamina increases, you can increase the number of counts each week. To do this exercise, you will have to lie on your stomach and keep a shoulder width distance between your arms. Let your knees touch the floor and push up your torso using your arms and shoulders. When you do this, the key is to keep your abdominal muscles tight and your back straight. Some people are unable to do this exercise, as they let their head hang down. This is a mistake better avoided. Keep your eyes focused in front of you. Your head and back should be aligned with each other. Now lower your torso in such a way that your chest and torso do not touch the floor and slowly come up again. With practice, you will be able to balance your weight on your arms and toes and you will not have to keep your knees on the floor.

Shrugs
Here is one of the arm and back exercises for women. Stand with shoulder width distance between your feet and with dumbbells in either hands. Let the palms face your thighs and now contract your back muscle and lift up your shoulders, as though you were shrugging. Slowly lower your shoulders and repeat the exercise. You will feel the effect of the exercise on your shoulders and your wing tips.

Dumbbell Fly
This is one of the arm and chest exercises for women that can be done either by standing or by reclining on a bench. If you are standing, keep a distance of about shoulder width between your feet. Hold dumbbell weights in your hands, with palms facing your body and slowly lower your torso, so that your torso is parallel to the floor. Bring your hands towards your chest and keep them at shoulder height. Now slowly extend your hand out at shoulder level itself and parallel to the floor. Remember, your palms should face the floor. Bring your hands back to the starting position and repeat the exercise.

Skull Crusher
This is a good exercise to tone the triceps. You will need to use a barbell for this exercise. Lie down on a flat bench and hold the barbell behind your head, so that the barbell is positioned over your shoulders. When you do this, keep your arms extended. Keeping your upper arms straight, start bending your elbows, in order to move your forearms towards your forehead. Do not let the barbell reach your forehead and extend the arms again, to repeat this exercise for 15 counts.

Bicep Curls
This exercise can be done by pregnant women. To do this exercise, hold dumbbells in both the hands and place your hands on your thighs, with the arms facing the sky. Slowly fold your elbows to get your palms closer to your elbows. Slowly release them, let them come back to the starting position and repeat the exercise again.

Arm exercises for older women are not very different from the ones mentioned above. Only in the push ups, there is a variation for older women. Instead of doing it on the floor, an older woman can do it standing and using the wall as a prop. These exercises can be practiced at home as well, wherein you can make use of filled tins or bottles.

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