Diet & Fitness

The 5 best exercises for tank top-worthy arms

July 22, 2014 at 4:56 PM ET

Listen: Nobody is born with great arms. They take time and dedication but they are not impossible to achieve. You just need to be armed with the right exercise routine.

It's time to stop hating your arms and giving them silly nicknames (really? 'Bat wings?'). Instead, grab a couple of filled water bottles and get ready to tighten up with these moves.

Push-ups
Even if you love to hate 'em, push-ups can't be beat for working your chest, shoulders and arms all at once. I'm perfectly fine with pushups on your knees! I'd rather you do that than 10 regular push-ups—you'll get more out of it. But whether you are on your knees or toes, keep your body straight and core tight as you pump out as many as you can. Do 3 sets of 40, 30 or 20, whatever you can. Don’t be scared!

Shoulder circles
Hold the water bottles straight out to your sides so they're parallel to the ground. Tighten your core and make small circles forward… Do 30, 50 or 100. Now repeat going backwards. Rest a minute and repeat.

V-raises
Here's another great shoulder toner: Use your arms to make a 'V' in front of you, palms up. Raise arms up and down, keeping them straight, for 30, 50 or 100. Rest a minute and repeat.

Overhead presses
If your shoulders aren't totally fried by now they will be after this set—but I promise it will all be worth it! Stand, holding the water bottles by your shoulders, palms facing forward. Now press them up and overhead and touch them together before slowly returning to starting position. Repeat 15 or as many times as you can. Rest and repeat.

Triceps kickbacks
These tighten up underarm flab. You can do both arms at the same time. Stand, but bend your torso slightly forward. Arms should be bent at 90 degrees, elbows at your waist. Hold a water bottle in each hand. Extend arms backwards until your arms are straight and your upper arm is parallel to the ground—this is you "kicking back." Do 3 sets of 50. Don’t worry—you can handle it!

Do these exercises as part of your overall workout and you'll be baring those sleek and toned arms in two to three weeks!  


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