Arm exercise? Weights at home?

[gerbo]

I exercise (a toning class for legs/buns/tums and an adult ballet class) twice a week and walk the dog lots. I do very little exercise using my arms though.

Does anyone use weights at home and can anyone recommend simple exercises? Maybe just some of those mini dumbells?

I'm 46 and pretty healthy in general.

Any ideas?? Just something I can do for 10 mins a day?!

The body sculpting bible for women is really easy to follow and sections weight training into arms, legs, stomach separately. Some require gym equipment but there are enough exercises with just dumbells to spend 10 minutes just on arms if you wanted.

Caroline Girvan on YouTube is great!

Easy things you can do at home with some mini dumb bells:

• bicep curls
• overhead tricep dips
• lateral raises
• overhead shoulder press (sit on a chair)
• bent over row (lean over a chair)
• chest press (lie on the floor)

This is pretty good:
https://m.youtube.com/watch?v=zjPKJYnkMsE&fbclid=IwAR0MYXeqGt781s4wGu_9v8nxKsU9tNTVdSA9ZXhJtJPGOvE3nQWYf5rCusQ_aem_AWDYYvsssLC74ehprtppUpeRfvJs0_vYwKQHgBYM5XKzNnRIULAq_76JYpvRcMuhdB0

Body weight hand release full press ups (none of this on your knees stuff!)

If you can’t push up off the floor get up however you can, but focus on the negatives: the downward movement and make sure your chests the floor before your hips. For extra torture do the downwards bit sloooowly. Try to a count of 8.

Similarly triceps dips. Don’t move your pelvis. Bend your elbows and push up. The further your feet are away from your body, the harder it is, but keep your torso & pelvis in alignment as if you were sitting on the floor with your legs out in front of you.

Body weight for these will be difficult enough!

Also, the Progressing Ballet Technique has some tough old port de bras exercises on the Pilates ball. They condition your back and shout as well.

My arms are pretty puny, what size mini dumbells would you buy please?

You'll need different ones for different exercises and will quickly get stronger so I'd suggest adjustable ones. For upper body mine would range from 6kg-30kg if I was using dumbbells. I had a set of adjustables from argos which would range from something like 2kg - 20kg so they'd be a good start

Thanks so much

I used tins of beans for 3 months, 10 mins daily in readiness for an important occasion/sleeveless dress at 55. Worked wonders!

I have these in three different weights, 2kg, 3kg and 5kg I think.

Maybe try a ‘harder’ exercise with tins and then you can work out what weights you need. Eg stand up and do breast stroke arms or lie on your back and do a ‘fly’ (I think best to google that one). If the tins are hard then start with a 1kg and 2kg (for bicep curls). If not too bad then maybe go heavier.

https://amzn.to/46VkyPA

Caroline's Circuits on Insta, she's good for dumbbell workouts

instagram.com/carolinescircuits?igshid=NGVhN2U2NjQ0Yg==

Caroline Girvan is brilliant. I started with her in January and have very sculpted arms, shoulders and back thanks to following her programs. Before I was a slim but saggy runner.