Tone Your Arms and Core With This 3-Minute Plank Workout

Tone Your Arms and Core With This 3-Minute Plank Workout

No weights? No problem. Tone your abs and core with one single bodyweight move u2014 the plank. These five variations will get your heart pumping and your arms and core burning. It only takes three minutes, so if you want a longer workout, repeat this circuit two or three times.

| Frogger

  • Begin in plank position with straight arms and legs.
  • Gently hop the feet forward behind the hands. Then hop the feet back to plank position. This counts as one rep.
  • Complete as many reps as you can for 30 seconds.

| Superwoman Plank

  • Come into plank position.
  • Bend the elbows, and lower the belly to the floor. Take a lift by actively bending the elbows behind you, squeezing the shoulder blades together and raising the legs as high as you can.
  • Plant the palms on the floor underneath the shoulders, and press back up to plank. This counts as one rep.
  • Repeat for 30 seconds.

| Side Plank Crunch

  • Lower into a side elbow plank with your left elbow down and your right hand behind your head.
  • Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
  • Lengthen your right leg back to the starting position to complete one rep.
  • Do as many reps as you can for 30 seconds. Then switch sides for another 30 seconds.

| Plank With Creepy Crawler

  • Come into plank position.
  • Bring your right knee to your right elbow, and then return the right leg back to plank position.
  • Repeat this action on the left side to complete one rep.
  • Continue alternating for as many reps as you can for 30 seconds.

| Dolphin Dive

  • Come into Quarter Dog with the forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Walk your toes away from you a couple inches.
  • With fingers spread wide, dive forward, lowering the chin so it’s barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
  • Press back to Quarter Dog to complete one rep.
  • Do as many reps as you can for 30 seconds.

16 Minutes Closer to Buff Arms: Push-Up Workout

Push-ups are one of the most effective exercises to target your upper body, and mixing in some variations to the basic move will help tone your abs, legs, and butt. Here’s a circuit workout combining six different dynamic variations of the basic push-up. If you’re unsure how to do each one, check out the description below.

Basic Push-Ups: Come into plank position with your hands underneath your shoulders and your feet hips-width-distance apart. Keep your core engaged as you bend your elbows out to the sides, lowering your torso toward the ground, then straighten the arms. Do regular push-ups for 30 seconds.

Wide-Arm Push-Ups: Separate your hands so they are slightly wider than shoulder-width-distance apart, and do 30 seconds of push-ups in this position.

T Push-Ups: From plank position, do one regular push-up, but as you reach the top of the push-up position, lift your right arm up toward the ceiling, stacking your shoulders and creating a T-shape with your body. Release your right arm back to plank position, do another push-up, and as you reach the top of the push-up position, lift your left arm up toward the ceiling. Alternate like this for 30 seconds.

One Elbow In, One Elbow Out: From plank position, as you lower, bend one elbow behind you, brushing it against the side of your torso, and bend one elbow out to the side like you’re doing a regular push-up. Repeat push-ups like this for 30 seconds on each side.

One-Legged Push-Ups: From plank position, lift your right foot a few inches off the ground. Keep that thigh engaged, and do 30 seconds of push-ups in this position and then 30 more seconds with the left foot lifted.

Backbend Push-Ups: Roll over onto your back, coming into Wheel Pose. As you exhale, bend your elbows and lower the top of your head toward the floor, stopping before it touches. Then inhale to straighten your arms, coming back into Wheel. Repeat for 30 seconds.

Complete this four-minute circuit four times. If your upper body isn’t strong enough to do push-ups with straight legs, then do this circuit with your knees resting on the ground ¡ª you’re still working your upper body.

Image Source: POPSUGAR Studios

16 Minutes Closer to Buff Arms: Push-Up Workout

Push-ups are one of the most effective exercises to target your upper body| and mixing in some variations to the basic move will help tone your abs| legs| and butt. Here’s a circuit workout combining six different dynamic variations of the basic push-up. If you’re unsure how to do each one| check out the description below.

Basic Push-Ups: Come into plank position with your hands underneath your shoulders and your feet hips-width-distance apart. Keep your core engaged as you bend your elbows out to the sides| lowering your torso toward the ground| then straighten the arms. Do regular push-ups for 30 seconds.

Wide-Arm Push-Ups: Separate your hands so they are slightly wider than shoulder-width-distance apart| and do 30 seconds of push-ups in this position.

T Push-Ups: From plank position| do one regular push-up| but as you reach the top of the push-up position| lift your right arm up toward the ceiling| stacking your shoulders and creating a T-shape with your body. Release your right arm back to plank position| do another push-up| and as you reach the top of the push-up position| lift your left arm up toward the ceiling. Alternate like this for 30 seconds.

One Elbow In| One Elbow Out: From plank position| as you lower| bend one elbow behind you| brushing it against the side of your torso| and bend one elbow out to the side like you’re doing a regular push-up. Repeat push-ups like this for 30 seconds on each side.

One-Legged Push-Ups: From plank position| lift your right foot a few inches off the ground. Keep that thigh engaged| and do 30 seconds of push-ups in this position and then 30 more seconds with the left foot lifted.

Backbend Push-Ups: Roll over onto your back| coming into Wheel Pose. As you exhale| bend your elbows and lower the top of your head toward the floor| stopping before it touches. Then inhale to straighten your arms| coming back into Wheel. Repeat for 30 seconds.

Complete this four-minute circuit four times. If your upper body isn’t strong enough to do push-ups with straight legs| then do this circuit with your knees resting on the ground ¡ª you’re still working your upper body.

Image Source: POPSUGAR Studios

This Push-Up Variation Is the Ultimate Key to Sexier Arms

How to do push-ups on a stability ball ¡ª Women’s HealthCookie-inspired cocktails you won’t be able to resist all night ¡ª Real SimpleA diet high in fat can cause a loss of brain cells ¡ª ShapeThis white-bean chili is a great twist to the traditional recipe ¡ª Cooking LightAvoid these chain-restaurant foods that cause major bloating ¡ª HealthWintry desserts lightened up ¡ª FitnessYou only need 10 minutes for this powerful body-weight workout ¡ª GreatistTips to eating healthy on the superbusy days ¡ª POPSUGAR FoodImage Source: Shutterstock

This Push-Up Variation Is the Ultimate Key to Sexier Arms

How to do push-ups on a stability ball ¡ª Women’s HealthCookie-inspired cocktails you won’t be able to resist all night ¡ª Real SimpleA diet high in fat can cause a loss of brain cells ¡ª ShapeThis white-bean chili is a great twist to the traditional recipe ¡ª Cooking LightAvoid these chain-restaurant foods that cause major bloating ¡ª HealthWintry desserts lightened up ¡ª FitnessYou only need 10 minutes for this powerful body-weight workout ¡ª GreatistTips to eating healthy on the superbusy days ¡ª POPSUGAR FoodImage Source: Shutterstock

Sculpt and Strengthen Your Arms With This 3-Week Challenge

Sculpt and Strengthen Your Arms With This 3-Week Challenge

Everyone has their own reasons for wanting strong, defined arms; we’re here to help. After following this 21-day arm plan, not only will your arms look toned u2014 you’ll also be stronger. First thing’s first: don’t worry if you’ve never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind u2014 whether it’s your first time working out or you’re at the gym on a daily basis.

Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge, you will increase the number of reps you’re doing of each exercise, eventually working up to three sets of 15 reps for each exercise.

Below is an explanation of how to do each of the five exercises, followed by the plan itself. Choosing the appropriate size weight is key here u2014 you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy, that’s your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount). Beginners should start the plan with five-pound weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.

| Bicep Curl

  • Start by holding a dumbbell in each hand at the sides of the body.
  • Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
  • Moving with control, lower back to the starting position.
  • This counts as one rep.

| Upright Row

  • Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
  • Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides. Slowly lower them to the starting position.
  • This counts as one rep.
  • | Triceps Kickback

    • Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
    • Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
    • This counts as one rep.

| Overhead Shoulder Press

  • Hold a dumbbell in each hand just above the shoulders, palms facing in.
  • Straighten the arms above you.
  • Bend the elbows coming back to the starting position to complete one rep.

| Bent-Over Reverse Fly

  • Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
  • Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together. Then, with control, lower the dumbbells back together.
  • This completes one rep.

| The 3-Week Plan

Choose an appropriate size dumbbell (three to eight pounds) and follow the plan above. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.

Sculpt and Strengthen Your Arms With This 3-Week Challenge

Sculpt and Strengthen Your Arms With This 3-Week Challenge

Everyone has their own reasons for wanting strong| defined arms; we’re here to help. After following this 21-day arm plan| not only will your arms look toned u2014 you’ll also be stronger. First thing’s first: don’t worry if you’ve never lifted a dumbbell in your life. This arm challenge was designed with everyone in mind u2014 whether it’s your first time working out or you’re at the gym on a daily basis.

Getting started: The challenge consists of five basic exercises that help to target all the areas of your arms. Over the course of the challenge| you will increase the number of reps you’re doing of each exercise| eventually working up to three sets of 15 reps for each exercise.

Below is an explanation of how to do each of the five exercises| followed by the plan itself. Choosing the appropriate size weight is key here u2014 you want one that fatigues your muscles by the end of the three sets. If the challenge ever feels too easy| that’s your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early| decrease the weight amount). Beginners should start the plan with five-pound weights| and for you more-experienced lifters| make this challenge work for you by grabbing a heavier set.

| Bicep Curl

  • Start by holding a dumbbell in each hand at the sides of the body.
  • Keeping your elbows close to your side| slowly raise the dumbbells to the chest.
  • Moving with control| lower back to the starting position.
  • This counts as one rep.

| Upright Row

  • Place a dumbbell in each hand with your palms facing your body| shoulders over the pelvis| and a slight bend in the knees.
  • Keeping the dumbbells close to your body| raise them to your shoulders| bending your elbows out to the sides. Slowly lower them to the starting position.
  • This counts as one rep.
  • | Triceps Kickback

    • Holding a dumbbell in each hand| hinge forward from your hips| bending the knees slightly. Bend your elbows behind you.
    • Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps| and then return to the starting position.
    • This counts as one rep.

| Overhead Shoulder Press

  • Hold a dumbbell in each hand just above the shoulders| palms facing in.
  • Straighten the arms above you.
  • Bend the elbows coming back to the starting position to complete one rep.

| Bent-Over Reverse Fly

  • Holding a dumbbell in each hand with your closed palms facing out| stand with the knees slightly bent. Keeping your back flat| bend forward at the hip joint.
  • Lift both arms to the sides| maintaining a slight bend in the elbows| and squeeze your shoulder blades together. Then| with control| lower the dumbbells back together.
  • This completes one rep.

| The 3-Week Plan

Choose an appropriate size dumbbell (three to eight pounds) and follow the plan above. Every other day is a rest day to give your muscles a chance to rebuild and become stronger.

The 5-Minute Arm-Sculpting Workout You Need in Your Life

The 5-Minute Arm-Sculpting Workout You Need in Your Life

Tone up your arms with our five-minute, five-move plan. Perform the following exercises for one minute each; all you need are a yoga mat and a pair of light five- or eight-pound weights to get started.

| Number 1: Bent-Over Row

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Perform as many controlled reps as possible for one minute.

| Number 2: Overhead Press

  • Stand with your feet hip distance apart and pick up the weights, holding the dumbbells so your palms are face down. Lift up your weights until they are at your shoulders, palms facing forward, with elbows bent at a 90-degree angle.
  • Raise your arms until elbows are extended, moving the weights until they almost touch above your head.
  • Slowly return back to the starting position (with elbows at a 90-degree angle).
  • Perform as many controlled reps as possible for one minute.

| Number 3: Skull Crushers

  • Grab your weights, and start by lying on your back.
  • With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
  • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
  • Lift arms back up to starting position. This is one rep.
  • Do as many controlled reps as possible for one minute.

| Number 4: Diamond Push-Ups

  • Start in the plank position with your hands under your shoulders and your body in one straight line; separate your feet so they’re about shoulder width apart to help you stay balanced throughout the exercise. If you can’t do a push-up this way, then just lower your knees to the floor.
  • Place your hands together directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
  • As you inhale, bend your elbows out to the sides and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one push-up.
  • Complete as many push-ups as you can in one minute. To modify this move, do the push-ups on your knees and do focus on form over reps.

| Number 5: Quarter Dog

  • Begin on your hands and knees. Your wrists should be underneath your shoulders and your knees underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Downward Facing Dog.
  • Spread your fingers wide and lower your forearms to the mat. Check to make sure you’re creating a straight line between your elbows and middle fingers.
  • Try to straighten your legs as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
  • Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths, before pushing back to Downward Facing Dog.
  • Take a few breaths to rest in Downward Dog, then move back to the Quarter Dog position. Flow back and forth for one minute.

The 5-Minute Arm-Sculpting Workout You Need in Your Life

The 5-Minute Arm-Sculpting Workout You Need in Your Life

Tone up your arms with our five-minute| five-move plan. Perform the following exercises for one minute each; all you need are a yoga mat and a pair of light five- or eight-pound weights to get started.

| Number 1: Bent-Over Row

  • Lean forward and bend both knees| remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level| squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Perform as many controlled reps as possible for one minute.

| Number 2: Overhead Press

  • Stand with your feet hip distance apart and pick up the weights| holding the dumbbells so your palms are face down. Lift up your weights until they are at your shoulders| palms facing forward| with elbows bent at a 90-degree angle.
  • Raise your arms until elbows are extended| moving the weights until they almost touch above your head.
  • Slowly return back to the starting position (with elbows at a 90-degree angle).
  • Perform as many controlled reps as possible for one minute.

| Number 3: Skull Crushers

  • Grab your weights| and start by lying on your back.
  • With one dumbbell in each hand| raise your arms so they are above your chest| making sure your elbows are straight but not locked.
  • Slowly lower both arms toward your head| bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head| elbows bent and pressing in toward your head.
  • Lift arms back up to starting position. This is one rep.
  • Do as many controlled reps as possible for one minute.

| Number 4: Diamond Push-Ups

  • Start in the plank position with your hands under your shoulders and your body in one straight line; separate your feet so they’re about shoulder width apart to help you stay balanced throughout the exercise. If you can’t do a push-up this way| then just lower your knees to the floor.
  • Place your hands together directly under your sternum| with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
  • As you inhale| bend your elbows out to the sides and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one push-up.
  • Complete as many push-ups as you can in one minute. To modify this move| do the push-ups on your knees and do focus on form over reps.

| Number 5: Quarter Dog

  • Begin on your hands and knees. Your wrists should be underneath your shoulders and your knees underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips| coming into Downward Facing Dog.
  • Spread your fingers wide and lower your forearms to the mat. Check to make sure you’re creating a straight line between your elbows and middle fingers.
  • Try to straighten your legs as much as you can. Your heels should be slightly wider than your toes| so the outside edges of your feet are parallel with the outside edges of the mat.
  • Relax your head between your arms| and direct your gaze through your legs or up toward your belly button. Hold for five breaths| before pushing back to Downward Facing Dog.
  • Take a few breaths to rest in Downward Dog| then move back to the Quarter Dog position. Flow back and forth for one minute.

Feel Sore Tomorrow With This 30-Minute Upper-Body Workout

Feel Sore Tomorrow With This 30-Minute Upper-Body Workout

For toned arms and a sculpted upper body| dumbbell moves are such an effective way to train that after consistently doing this 30-minute workout a few times a week| it’s likely that you’ll notice a difference in both your strength and muscle definition. This video workout is broken up into three 10-minute videos that combine dumbbell exercises and bodyweight moves u2014 get ready to feel the burn. It’s best to have two pairs of dumbbells on hand u2014 a light set and heavy set u2014 ranging between three and 10 pounds.

| Part One: Biceps and Triceps

Let’s get right into it with this 10-minute workout from celeb trainer Holly Perkins. These exercises target the biceps| shoulders| and triceps to create a shapely upper body without any bulk.

| Part Two: Upper Body Plus Core

This faster-paced| more-intense 10-minute arm workout is from Kelly Ripa‘s trainer| Anna Kaiser of AKT in Motion| so you know it’s got to be good! It incorporates challenging bodyweight exercises that not only tone the upper body| but also work the core and legs while getting your heart pumping.

| Part Three: Shoulders and a Stretch

This last 10-minute workout is no joke! It focuses on the shoulders| upper arms| and upper back and then ends with some much-needed chest and shoulder stretches.