(MERCY HEALTH PARTNERS - BLAIR MOREAU) - It's quickly approaching, the time of year to enjoy the sun, sand, and beach. Beach season is a great time to work on defining and toning our arms. Here are some of my favorite exercises to shape and tone your arms and shoulders. The awesome thing about performing this routine is that it can be done at home or the gym, which ever you prefer. The exercises where weights will be used, perform 3 sets of 12 to 15 repetitions. For the exercises where bodyweight will be used, perform 2 sets of 15 to 20 repetitions.
• Lying Dumbbell Triceps Extension - Lay on the floor, or a bench if available and position the dumbbells overhead with your arms extended. Lower the dumbbells, slowly and in control, by bending your elbows until the dumbbells are along the side of your head. Extend the arms and repeat until the repetitions are completed.
• Dumbbell Triceps Kickbacks - Use a bench, chair or counter top for support. Grab a dumbbell and position the upper arm parallel to the floor. Extend the arm until it is straight, keeping your elbow close to the body. Return to the starting position and repeat. Continue with opposite arm.
• Triceps Dips - This is an excellent body-weight exercise. Using a chair, stool, coffee table or counter top, support your body weight with your arms. Lower yourself toward the ground, bending the elbows to 90 degrees. Return to the starting position and repeat. This exercise will also work your shoulders.
• Dumbbell Bicep Curls - Position two dumbbells to the side of your body, palms facing in, and arms straight. With elbows to the side, raise one dumbbell and rotate the forearm until palm faces your shoulder. Lower to the original position and repeat with the opposite arm.
• Dumbbell Bicep Curl with Shoulder Press - This exercise can be performed either sitting or standing. Start by hanging your arms by your side, palms facing away from you. Curl the weight up, keeping your elbows close to your body and finish with the palms facing your shoulders. Before returning the weight to the starting position, press the weight up and over your head, extending the arms and facing the palms away from you. Reverse the motion until you are back at the starting position.
Do these exercises to get your arms beach ready.