Tighten + Tone with these 7 Easy to Follow Exercises!
Get Ready to Look and Feel Stronger!
So who’s up for some variety in your workout? Well, this workout is a great way to tighten + tone your arms whether you are inside our outside. But why not take it outside and enjoy the last bit of summer weather! And it can be done with weights or resistance bands. Therefore, the flexibility gives you options and variety to keep changing up your workout. And who doesn’t like some variety in their regular routine? I know that I sure do and variety is what challenges the body which in turn produces results!
Also, I use my resistance tubes (if you need tubes, check out my FitShop on Amazon below)at home, and also while on vacation; because I can pack them so easily into my suitcase. Remember resistance training is the only thing that will truly tighten + tone your chest, shoulders, biceps & tricep muscles. So, follow along with me and lets get started!
EQUIPMENT:
Resistance tubes and a tree or any other sturdy item to wrap the tube around whether outside, in your home, or at the gym. Also, I always travel with my resistance tubes (fits any suitcase) as it’s so simple to do a quick workout. And since they are so small and portable its easy to take them outside, or store away in a drawer at home until ready to use!
TIP: to increase the strength of your movements, step further away from the tree (sturdy object) and to make the move easier, step closer to the tree. Also when standing on the tube, the closer your feet are, the easier and the further apart your feet, the more difficult. As the resistance of the band is such a fabulous way to isolate your muscles for a great workout that produces results!
TIGHTEN + TONE YOUR ARMS WORKOUT
CHEST PRESS:
First, find a sturdy object, (like this tree or if inside, a bed post or door handle), and wrap the tube around it at back level. Now, bring one foot forward into a slight lunge position with core tight and engaged. Then grab the handles while keeping your elbows back. Now use your chest muscles to extend your arms forward and then slowly bring the tube back to starting position. So, to gain the most benefit from this exercise, contract your chest muscles and squeeze them together when performing this move.
DO: 3 sets of 20 reps.
CHEST FLY:
Second, bring one foot forward into a slight lunge position with core tight and engaged. Then grab the handles, but this time rotate your hands so your fingertips are facing one another with the elbows back. Now use your chest muscles to extend your arms forward and then slowly bring the tube back to starting position. As this is an excellent way to tighten + tone your upper body while focusing on your posture! And good posture will always make you look younger and stronger!
DO: 3 sets of 15 reps.
STANDING BACK ROW:
Third, if you are looking for a sexy & strong back, then this exercise is for you! First wrap the tube around the tree (or other object), but cross the handles before grabbing them. Then keep one foot in front with a slight bend of the knee and elbows bent. Now slowly pull back the handles towards your chest while squeezing your upper back muscles (think of trying to touch your shoulder blades together), and then slowly return to starting position. Also, when your back is strong, then you are less likely to have injuries and it always looks great too!
DO: 3 sets of 15 reps.
TRICEP EXTENSION:
Fourth, is your exercise to tighten + tone the giggly area that can form at the back of our arms! This is also known as our tricep muscles. Now, begin with the tube on the ground and put one foot on top of it to keep it in place. Then grab the handle while keeping your knees slightly bent in a squat position and slowly straighten the one arm holding the tube until it is in full extension. And slowly return to starting position. Also, do not forget to switch arms after your full set of reps. As this is one of the most under-used muscles on women; hence why we get giggly there! So, don’t under estimate the importance of this exercise!
DO: 3 sets of 12 reps. on each arm.
BICEP CURLS:
Fifth, if you are looking for the “gun show”, then bicep curls are your answer! Start by placing the tube on the ground and both feet in the middle of the tube. Now grab the handles with each hand, while keeping knees slightly bent and core tight. Then slowly curl upwards as far as you can go and then slowly return to starting position. Plus for some more variety, do forward bicep curls and then outward bicep curls for better toning of your arms! As no one ever said, “I wish my arms were not so toned”!
DO: 3 sets of 15 reps.
SHOULDER PRESS:
Sixth move for strong and sculpted shoulders! So keep the tube in the same place from the bicep curls. Now reverse your grip while slowly raising your hands above your shoulders with elbows bent. Then go upwards as far as you can go and then slowly return to starting position. And like the bicep curls, you can change the grip from palms forward to palms inward to get another shoulder exercise! Did you know that when you strengthen your shoulders, your neck muscles get stronger too? Why should you care? Because a strong (not big) neck is vital for strength in your spine and for stability!
DO: 3 sets of 12 reps.
OBLIQUE TWIST:
Finally, this is a great exercise for your abs, especially your oblique muscles! Now in case you don’t know, obliques are the muscles on either side of your abs; think of the muffin top area! So, wrap the tube around the tree with your side hip closest to the tree and knees slightly bent. Now grab both handles together and slowly rotate at your waist. Then bring the handles to the opposite side away from the tree, then slowly return to starting position. And remember to use your oblique muscles, not your arms to rotate, as a strong core is always a huge benefit to your body!
DO: 3 sets of 20 reps. om each side.
As you can see from these exercises, you can tighten + tone your upper body with 7 easy exercises! And I love using my resistance band, as it is a fabulous way to engage so many muscles, plus isolating the muscles for greater results in tightening + toning! Plus, it is light & portable, so I can take the band with me outside, in my suitcase, or keep it in my home tucked away until time to use! So, if you are needing a resistance band, you can visit my new FitShop (below) on Amazon for easy access, plus other great items too!
Visit My FitShop below for these Resistance Bands + many more of my favorite Fitness & Fun Items!
Christie, “your personal trainer to Get Fit & Stay Fit”
This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.
Wow… love these pictures❤️ Let me know what the response is. Luv u😘
Gorgeous scenery always inspires for a great workout!
Forgot how great these pictures are. Definitely should be repeated. ❤️