Strong, sculpted arms aren’t just a summer workout goal, but if you’re a complete beginner, or you find it difficult to stand or get down on the floor to do exercises like push-ups, it can be tricky to know where to start. Luckily for you, we’ve found what you’re looking for — three simple exercises that can sculpt and strengthen your upper body while seated, using just your bodyweight.
A strong upper body isn’t just an aesthetic goal. Upper body strength is essential during everyday activities, like lifting groceries or laundry, or reaching something down from a high shelf. You’ll also be using your upper body every time you open a door or push yourself up to stand from a chair. As we get older, this becomes even more important. A strong upper body can help prevent injuries if you do fall, and is essential for stabilizing and controlling the body as you walk up stairs, and move independently.
As always, if you’re recovering from an injury or you have specific mobility issues, it’s always a good idea to check in with a qualified professional before trying a new workout routine. The exercises below should be suitable for most, but if at any time you experience pain, stop and seek advice to ensure you’re moving with good form and not putting yourself at risk of an injury.
What is the workout?
The workout, devised by Deron Buboltz, a certified Strength and Conditioning Specialist for Seniors, uses three different bodyweight exercises. You’ll do each exercise for 20 seconds, and repeat the circuit five times for a five-minute workout. You can, of course, rest for a few seconds between circuits should you need.
Here are the exercises involved:
- Chicken-wing arm raises: For this exercise, start by sitting upright in your chair, engaging your core muscles, thinking about sucking your belly button into your spine. Keeping a bend in your elbow, raise both arms out to the side of your body. Pause at the top, then lower your arms back to your torso.
- Double-jab exercise: For this exercise, start with your arms raised, elbows bent. Think about squeezing your shoulder blades together, then, making a fist with your hands, extend both arms out in front of you. Pause here, then bend your elbows to bring your arms back to your starting position.
- Double-arm flutter: For this exercise, extend your arms out away from your body in front of you and flutter your arms up and down. This exercise will also help improve your circulation.
The workout is designed to work on ‘flabby arms’, and while you can’t spot reduce fat, you will be working the triceps, biceps, and shoulder muscles with these moves. To make things more challenging, hold a set of light weights in each hand (here’s the best adjustable dumbbells for working out at home).
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