In most cases, many women want to focus on their glutes and other lower parts of their body as this would look good in their high-waisted jeans. While this is a great goal to focus on, this essentially leaves the upper body behind.
Unfortunately, several women overlook the importance of having strong and toned arms and upper body. Little did most women know that this is very beneficial to their everyday living if they get to improve the parts of their upper body.
Some may think that focusing on these areas is a bit more challenging. But, the truth is – improving and strengthening any part of the body entails challenge, effort, time, and discipline.
So, if you feel that you are a little intimidated when it comes to exercising and toning your upper body parts, then this may help you change your perception about it.
You have to keep in mind that having strong and toned arms, shoulders, and back will truly benefit your day-to-day living. Whether you are lifting groceries or opening a stubborn jar lid, or even just doing simple chores, these activities will require muscles from your upper body. Accordingly, it is very important that you give attention as well in these areas.
The Best Upper Body Workout Routines For Women
There are tons of upper body workout exercises available today. While you can do and include all of these in your workout routines, it is best if you focus on certain exercises first, especially if this is going to be your first time to train and strengthen your upper body parts.
Here are some of the easiest and simplest routines that you may want to apply:
Push-ups are the most common workout routine to strengthen your upper body. As time passes by, the variations of this exercise have increased tremendously.
But, even so, the traditional push-ups are as good as their variations. So, you may want to start with this at first, and then probably move to other variations if you want to further improve your push-up routines.
A simple push-up targets the triceps, shoulders, and pectoral muscles. But, doing it in the right and proper form, this also offers benefits to your core and lower back.
All you need to do is to simply start in a plank position. Make sure that your palms are flatly placed on the ground, shoulder-width apart. Once settled in this form, slowly lower down your body using the strength of your arms and shoulders without touching the ground. Gradually, push yourself up using your arms again back to your neutral position.
You can do 8 to 10 reps of push-ups if you are just starting yet. But, you may increase it up to 20 to 30 reps per day as you go along the way.
2. Cactus Arms
The cactus arms is a popular arm exercise for many models in recent times. It is very easy and simple to do. You also do not need to have weights in doing the routine. But, if you choose to, then you may include some weights.
This exercise benefits mainly the arms as it helps you sculpt your arms and shoulders to lose that “flabby” form. This also opens your chest, which is great if you want a toned upper body. Additionally, regular execution of the cactus arms routine improves posture and increases mobility.
You should begin in a standing position. Ensure that your core is engaged, especially if you want to exercise, as well, your abdominal area. Stand straight and make sure that your spine is properly aligned.
Raise your arms sideways and bend the elbows into a 45-degree angle as your fingertips point forward and your palms face downward. Slowly, raise your arms upward from the elbow, then back again to the front, and again up. From here, rotate your arms going to your chest to stretch your shoulder blades, then back to the neutral.
Repeat steps twice and do two to three cycles.
3. Dumbbell Bicep Curls
A bicep curl using dumbbells is another simple yet effective upper body workout to build strength in your arms and upper body. Some consider this as one of the basics when targeting the muscles in your biceps and upper body.
All you need to do is to stand straight as you hold a dumbbell in each hand. Ensure that your arms are on your side with your elbows placed close to your torso. Your palms should also face forward as you hold the dumbbells.
While keeping your arms at a stationary position, slowly curl the dumbbells up to your shoulders. Then, back to the original position and repeat again the curl. You can do 20 to 30 counts of curls for both arms in each cycle. You may do one up to cycle per day or depending on your preferences.
4. Alternating Side Plank
An alternating side plank is another great exercise to build strength to your upper body. While this routine is a variation of the plank, alongside the side plank, the twist itself in the routine makes it much more effective and reliable to build strength in your upper body and tone your arms.
Start by simply doing the traditional plank with your palms on the ground and toes touching the ground. Ensure that your core is engaged and your spine is in neutral.
Gradually, face your right side and do a side plank. Raise your right hand upward, then return to the original position. Next, face your left side as you raise your left hand upward. Return again to the neutral pose and start all over again.
You may do this for 20 to 30 seconds, or you could perform 8 to 10 counts for each side.
5. Triceps Dips
To activate your triceps and strengthen them, an effective triceps dips routine will help you in this goal. All you need to do is to sit flatly on the ground with your knees facing upward. Make sure that your legs are semi-extended in the bend and your feet are hip-width apart.
Place your hands at your back as the palms sit on the ground and your fingers point at your feet. You will form a V-like shape between your chest and thighs. So, ensure that your core is engaged and your back is straight.
Slowly, press into your palms and lift your body up. Once you reach your limit height, lower yourself until your elbows are back to its bend.
Repeat the steps and proceed to do 20 to 25 repetitions.
A workout for your upper body and arms may seem intimidating at first. But, with all of the benefits and importance given about strengthening your upper body and toning your arms effectively, you will certainly want to succeed in this aspect of your exercise.
And these five upper body workout routines will definitely help you. So, start doing them today and see your progress instantly.
Author Bio: Jessica Ann has written many blogs across the spectrum but specializes mainly in weight loss and dieting. With several years in the field, Jessica has been helping people get healthy and is dedicated to providing information for those who need it.