Five Routines for Strengthening Arms and Legs
Exercise is not only one of the best allies for health, but it is as well for having a healthy looking body. If you want firmer arms and legs, the solution lies in following an appropriate routine, dedicating a bit of time daily to it, and you will have wonderful results.
As the years go by, it’s normal to lose a bit of muscle mass. That’s why using routines to tone the muscles is an excellent alternative. You don’t need to have sophisticated equipment, nor do you need to spend long hours at the gym. Just spending a few minutes consistently is enough to reach your goals.
Warm-up Routine
Before starting your routine, make sure to do some stretch exercises to prevent injury.
- Raise and lower your arms by your sides a few times.
- Stretch your arms out and make circles with them. At the same time, make imaginary circles with your hands as well, moving your wrists with a closed fist.
- Stand on one leg, and gently lean to the side you’re supporting your weight with. Draw circles with your ankles, and then with your leg. Repeat the same exercise with the opposite leg.
- Place your hands on your hips and bend and stretch to one side, then repeat with the opposite side. Repeat 5 times.
- Bend your ankles by squatting a few times.
- Move your head forward and back, trying to relax your neck muscles. Then move your head from side to side. First look towards one side, then to the other.
Routine 1 for arms, using a jump rope
In this routine, you need a normal jump rope, which you will use to exercise your arms and legs.
Start by jumping rope normally. Once you’ve established a rhythm, stretch your arms out to the side. This position helps exercise the arms more, by forcing you to make circles with them. Try to do at least a few minutes’ worth, or go until your arm muscles feel very tired. Then rest.
Strengthen your ankles and tone your thighs with a jump rope
Hold the rope normally, separating your arms a bit. Start by twirling the rope, and jump leaning towards the right. On the next jump, try to return to center, and then the following jump, lean towards the left. Remember to go back to center after each jump that you lean. Continue alternating for one minute.
If you want to burn calories jumping rope, try a double jump before the rope makes one complete pass under your feet. Since the rope twirls very quickly, you’ll need to be jumping almost the entire time. As soon as your feet touch the ground, jump right back up.
Routine 2 for firm arms, using a dumbbell
For this routine, you will need to dumbbell weights, weighing ½ kilo per hand. Raise your arms out to the side, bending your elbows and bringing them in line with your shoulders. Then start to raise your arms, carrying the weight of the dumbbells over your head, stretching your arms out, and then returning to your starting position. Repeat 10 to 12 times.
Another exercise for the arms using dumbbells consists of taking the weights, and reaching your arms out with your fists at shoulder level. Lower your arms and raise them again. Repeat 10 to 12 times.
Lastly, you can work your triceps with just one dumbbell in your left hand. Raise your arm over your head and place your right arm under your chest. Start to bend your left arm at the elbow and without lowering your arm, bring the weight down below your head by your back. Repeat for about one minute, without speeding up. Change arms.
Routine 3, squats for firm legs
Squats are a good leg exercise whenever done properly.
Wall-squats are easy to do, and generally place less pressure on the back. To do them, place your feet about a foot and a half from the wall. Bend your legs and support your back against the wall. Lower down until your knees are aligned with your hips. Hold the position for 15 seconds, then return to the initial position. Repeat for one minutes.
Another type of squats requires you to separate your feet hip distance apart. Bend at the knees, extending your arms our straight forward while lowering.
Routine 4, lunges
While standing up, position your legs hip width apart. Step forward with your right leg and bend down, flexing at the knees. Keep your spine erect, and return to your initial position. Repeat with the opposite leg for about one minutes. If you want a more difficult exercise, hold a few dumbbells to the side while doing this exercise.
Routine 5, leg lifts
A few leg lift exercises could help improve the way your legs look.
Calf lifts are a good way to start. Stand on your tippy toes, hold for a few seconds and then lower. Repeat for a few minutes.
Another simple exercise consists of lying face down, with your feet together and raising your legs straight towards the ceiling. Then lower, trying to move slowly in between, then raise your legs again.
Lastly, lay down on your right side. Support your head with your hand, and keep your legs straight. Start to raise your left leg, keeping it straight, then lower. Repeat for one minute, then work your right leg.