5 Exercises FOR LEAN, TONED, SCULPTED ARMS
Sleeveless shirt weather is here – are your arms ready? Here are five great exercises to give your arms and shoulders the sculpted look you desire. Perform 12-15 repetitions of each exercise at least 3-4 times a week for optimal results. View more great exercises like these on the Signature Patient Website.
Toner Bent Over Row
Position
Stand in a split stance with your right leg forward and left leg back. Stand on the Toner with your right foot close to the left handle. Hinge from the hips and bring the right hand to the right thigh. The left hand is straight down to the floor.
Action
Exhale and pull the Toner with the left hand up and back, keeping the elbow close to the body. Inhale and lower the Toner back to the starting position. Repeat on the other side.
Instruction
Stand up tall with your shoulders back and down, chest lifted, abdominals engaged and drawn in, and knees slightly bent. Keep the wrists neutral. For more resistance, stand on the Toner closer to the left handle. For less resistance, stand on the Toner further from the left handle.
Toner Front Raise
Position
Stand on the Toner with feet hip-distance apart. Hold the Toner with an overhand grip right at the hips.
Action
Exhale and pull the Toner straight up and out to shoulder height, keeping your arms straight but not locked. Inhale and slowly return to your starting position.
Instruction
Stand up tall with your shoulders back and down, chest lifted, abdominals engaged and drawn in, and knees slightly bent. Keep the wrists neutral. The hips are square with the feet pointing straight ahead, and knees and toes are aligned. For more resistance, stand on the Toner in a wide stance. For less resistance, perform the exercise in the Split Lunge Stance with only one foot on the Toner.
Fit-Stik™ Push-Ups
Position
Bring the Toner behind the back with the Fit-Stik™ at the chest and toner under the armpits. Roll the Toner around the Fit-Stik™. The more you roll, the more resistance you will create. Come to your hands and knees with your hands at shoulders’ distance apart and slightly forward of your shoulders. Your hands will be on top of the Fit-Stik™. Your knees should be directly under your hips, your abdomen should be tight, and your spine should be neutral. There should be a straight line from the knees to the shoulders. (No high hips or glutes in the air!)
Action
Exhale and bend the elbows to lower your chest to 90 degrees at the elbow. Inhale and press your body back up to the starting position, making sure the elbows don’t lock or completely straighten.
Instruction
If you can’t lower to a 90-degree bend at the elbow, just go to a comfortable position until you can work up to 90 degrees. For more resistance, wrap the Toner tighter around the Fit-Stik™. For more challenge, lift the knees.
Fit-Stik™ Bicep Curl
Position
Stand on the Toner in a hip-distance stance and hold it with an underhand grip right at the hips.
Action
Exhale and bend the arms, bringing the Fit-Stik™ toward your shoulders. Inhale and slowly return to your starting position.
Instruction
Maintain a neutral spine. Keep your shoulders back and down, chest lifted, abdominals engaged and drawn in, and knees slightly bent. Keep the wrists neutral. The hips are square with the feet pointing straight ahead, and knees and toes are aligned. For more resistance, roll the Toner around the Fit-Stik™ or perform the exercise in a wide stance. For less resistance, perform the exercise in the Split Lunge Stance with only one foot on the Toner.
Toner Tricep Kickback
Position
Stand in a split stance with your right leg forward and left leg back. Stand on the Toner with your right foot close to the left handle. Hinge from the hips and bring the right hand to the right thigh. Pull the left elbow up toward your ribs. The upper arm should be parallel to the floor and will maintain this position throughout the exercise. The palm should be facing the back of the room.
Action
Exhale and extend the left arm straight back until the entire arm is parallel to the floor. Inhale and flex the elbow back to the starting position. Repeat on the other side.
Instruction
Stand up tall with your shoulders back and down, chest lifted, abdominals engaged and drawn in, and knees slightly bent. Keep the upper arm stable. The only movement comes from the lower arm (below the elbow). Keep the wrists neutral. For more resistance, stand on the Toner closer to the left handle. For less resistance, stand on the Toner further from the left handle.