The legs and buttocks are among the most popular body regions for women when it comes to muscle training. Weapons are less popular, although they should not be neglected either. Especially since connective tissue loses strength and stability with age, and as a consequence, our skin becomes saggy. This can be particularly noticeable on the arms through so-called rippling arms, which describe sagging skin on the back of the arms. The good news: we can effectively counter this with effective arm training for firm, defined arms. We explain which exercises are particularly suitable.
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The 3 best exercises for toned arms
One of the most effective exercises for strong arms is the push-up. You don’t need any equipment for this as you can do it with your own body weight. The push-up not only trains the triceps, but also the chest and shoulders. For the pushup, lie on your stomach with your legs straight, feet together, and arms close to your chest. Keeping your forearms upright, support yourself with both hands on the floor and push yourself up. Keep your eyes down, your body should form a straight line. Then return to the floor and lower your upper body again in a controlled manner. Push-ups can be challenging at first, especially for people with inexperienced arms, so here you will find our 4 push-up tips for beginners.
2. Shoulder Press
Similarly, the shoulder press should not be missing from your arm training. The exercise trains not only the shoulders and triceps, but also the neck, chest and stomach. You can do the shoulder press with a full bar with plates, dumbbells, or alternatively with two full water bottles. How to do it: Stand up straight with your feet hip-width apart. Hold the respective weights on each side at approximately the level of your collarbone. Then push the dumbbells up until they are straight and overhead.
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3. Bicep Curls
Have you ever heard of bicep curls? Then it’s about time you dream of well-trained arms. As the name suggests, the popular exercise specifically works the biceps and can be done with dumbbells or full water bottles. Hold a weight in each hand and stand up straight with your feet hip-width apart. Keep your arms at your sides and roll your shoulders back. Then slowly and in a controlled manner lift the weights with your forearms toward your upper body without moving your upper arms. When you reach the top of your body, hold it briefly, then slowly lower back down.
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Video: 5 minute workout – arm workout with the water bottle