It’s a new month and it’s always a good opportunity to start a new goal. Here are four great exercises that will effectively tone and strengthen your biceps and triceps.

Join us in this 28 day arms challenge for the month of April.

Push Ups

Begin in a traditional push up starting position with your feet a couple of inches apart and your arms directly under your shoulders (if you are new to push ups it’s ok to start on your knees until you get stronger). Your body should be in a straight line from your head to your knees, don’t sag down or raise your behind in the air. Make sure to engage your core and keep your abs tight as you drop your body straight down bending just your arms. Go back to the starting position.

Dips

Place your hands behind you onto a bench or chair. Bend your knees (you can straighten your legs to make it harder) and start bending your elbows. Lower yourself slowly until your arms are at a 90 degree angle and then come back up.

Bicep curls

Keep your upper arms stationary with your palms facing forward. While keeping your elbows close to your body, lift the dumbbells up until the weights are parallel to your shoulders. Remember to breathe out as you lift the dumbbells.

Punches

Start in a lunge position while holding a dumbbell in each hand. Hug both dumbbells into your chest with your palms facing inward. Now, extend your right arm in front of you in a punching motion and then bring it back in toward your body. Next, extend your left arm in front of you in a punching motion and then bring it back in toward your body.

WRC Staff

WRC Staff

Women’s Running Community (WRC) was created to inspire girls and women to choose health and wellness over our culture’s harmful obsession with having the “perfect” runner’s body type, weight or shape. Our goal is to educate the world that health, beauty, and wellness come in many forms and that no one body type, shape, size, culture or weight is more worthy of respect, love and acceptance than another. We want to challenge the industry leaders and media creators to expand their vision of what a runner or being healthy looks like.
WRC Staff

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