If you thought toned arms would require endless pushups or a gym full of equipment, then you are mistaken. All you need is a pair of dumbbells and 15 minutes to tone your arms and add some serious definition to them. Here’s a series of workouts by Vesna P Jacob, holistic fitness guru, physiotherapist, pilates expert and author that you can do at home for sculpted arms. “Always think of your body as whole unit, even when you are doing arm exercises engage the core and get your entire body to work as one. Technique, mindfulness, and proper posture multiply the efficacy of the exercises you practice. All of these exercises can be done easily and safely at home. Do 10-20 repetitions, start with one round and as increase the number of rounds as you progress. You can practice all of these with or without weights, or you can create resistance by using cans of food or water bottles,” says Vesna.
Stand with your feet hip width apart, bend your knees transferring the weight onto your toes rather than the heels, tighten the core and bend forward from the waist so that your upper body is tiling forward. Keep your elbows close to the body and bring your forearms up to the chest. As you exhale, stretch the right hand without moving the elbow as if you are punching straight out and at the same time extend the left arm back engaging the triceps.
Use the same starting position as “boxing” imagine you a winged creature and you are opening your wings at the same time the movement is from the shoulders only, once you set the position you are no longer using the arms.
Stand with your feet close together, heels together and toes pointing outwards, lean forward from the waist. Bring your hands together just above your forehead. While exhaling push your arms out at the same angle as your upper body, inhale and come back to the starting position.
Stand with your feet shoulder width apart, take one arm towards the ceiling and stretch over and across to the other side, the other arm is by your waist with your forearm parallel to the ground. Repeat on the other side
Front and Side Raise Set
Stand with your feet hip width apart, hands by your waist also shoulder width. Inhale, and while exhaling lift arms up to your shoulder level, and then inhale again while exhaling open your arms wide to 180 degrees. Bring the arms down, and do the movement the other way around.
Do the side raise set as shown in the picture above.