30 day challenge to fix your arms

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Have long sleeves become your go-to?. Instead of covering wobbly upper arms it’s time to firm up.

The straightforward exercises will whip your biceps, triceps and deltoids (that’s the shoulder bit) into shape in no time. All you need for arms is your own body weight and a pair of light dumbbells (around 2-5kg). Don’t have any dumbbells to hand? You can also just use a pair of tin cans from your cupboard!

So, what are you waiting for?  Here is your exclusive plan for the 30 day challenge

Four fab arm firming moves

The mixture of exercises and repetitions will ensure an even sculpt across your whole arm.

Happy successful sportswoman raising arms to the sky on golden back lighting sunset summer. Fitness athlete with arms up celebrating goals after sport exercising and working out outdoors. Copy space.
Happy successful sportswoman raising arms to the sky on golden back lighting sunset summer. Fitness athlete with arms up celebrating goals after sport exercising and working out outdoors. Copy space.

First move

With your back facing a chair, rest the heels of your hands on the edge of it, knees bent. Keep spine straight and your bottom close to the chair. Inhale to lower your bottom down, pointing your elbows directly backwards. Exhale and tighten your abs as you push back up, straightening your arms.

After you’ve placed your arms on the back of the chair, straighten one leg and lift the other foot up off the floor and keep it in the air as you perform a tricep dip, then swap legs. This will also really work your abs!

Second

Begin on all fours with your hands out wide and your knees under your hips. Inhale to lower your chest (not your face) between your hands, keeping your abs tight and your back straight. Exhale to push back up.

Third

Begin as before, but either place your knees further back or go up on to the balls of your feet to form a straight line from your head to your toes. Then perform the move as before.

Hold a dumbbell in your left hand and rest your right knee and hand on a chair (or bench). Your back should be flat and your should create a right angle at the supporting shoulder and hip. Keep your core tight and bring your left elbow to the side of your chest. Switch sides and repeat.

Last one

Hold a dumbbell in your left hand and rest your right knee and hand on a chair (or bench). Your back should be flat and your should create a right angle at the supporting shoulder and hip. Keep your core tight and bring your left elbow to the side of your chest. Switch sides and repeat.

Perform the above move, but when the weight is at the side of your chest, press the weight out behind you until your arm is completely straight. Reverse the move to return to the start. Switch sides and repeat. This move is also great for your upper back.

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