3 Moves For Toned, Firm Arms!
2) An aerobic workout, so you are helping keep your heart strong.
3) Metabolism boosting properties, so you are increasing your calories burned - even while sleeping!
4) Ways to increase your muscle and decrease your fat, for a more energetic, vitality-filled life.
Plus LIIT exercises are varied and fun, so you can work them into your daily routines with ease!
Below are three of my favorite LIIT moves when it comes to strong, sexy, firm and toned arms. Strong arms are not just about feeling good when you wear a tank top or sleeveless dress - strong arms mean you can lift items with ease, have better posture and a stronger, healthier back, and give you the strength and resilience that we all need as we get older. So try these three moves for toned, firm arms - you will see results in just weeks!
3 Moves for Toned, Firm Arms
Before you get started, grab some light hand weights - 2-5 pounds is a good place to start. You can also use cans of soup in your pantry if you don't have weights (but I highly recommend hand weights for women over 50, they really help you to build up muscle!).
Toned, Firm Arms Move 1: Back Fly
This move is great for anyone who works at a computer - it targets the upper back and shoulders, helping to combat that roundedness that can happen when hunched over too long. A great posture-boosting move to try!
Stand with your feet shoulder-width apart, holding a light weight in each hand. Bend forward at the waist and pull your arms up and out to the side, so hands are at your shoulder height. Try to imagine you are squeezing a pencil between your shoulder blades as you bring the weights up and are holding them. Slowly bring the weights back, down, then repeat, still bent at the waist, for a total of 10 reps. Slow and steady is the key here, and be sure to keep your back straight - no hunching over as you lift those weights!
Toned, Firm Arms Move 2: Bicep Curl
Another great upper body move, the Bicep Curl helps you build strength and definition in your upper arms; this in turn improves strength when it comes to pulling, so you can lift and carry with ease.
Stand with feet shoulder-width apart, holding your weights down by your sides, palms forward. Slowly curl the weights up to your shoulders, bringing your palms into the front of your shoulders. Squeeze at the top and then release. Do 10 reps, then rest and repeat. If the reps become too easy, add a pound or two to your weights!
Toned, Firm Arms Move 3: Speed Bag
A true full upper-body workout! This move works your shoulders, arms and forearms, as well as your upper back and core. I love this move because it is fun and gets your heart rate up just enough to really feel how much benefit you are giving your body! No weights required for this move - do it anywhere, anytime!
Stand with your feet hip-width apart, holding your hands above your head. Move one leg back so you are in a boxers pose, then quickly lift your arms up and in front of your body, above your head, circling your hands as if you are punching a speed bag. Do this as fast as you can for 45 seconds, then rest for 15 seconds. Repeat 2 times.
I hope these three moves help YOU create toned, firm arms. You can see the complete full-body LIIT workout in my latest Fit Over 50: Strong Body, Strong Mind magazine, online and in stores now!
Let's live FIT, HAPPY and HEALTHY - together!!
Denise