5 Powerful Exercise to Tone Your Arms, Abs, and Thighs

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Let’s face it: the most hardest and stubbornest fats usually comes from our arms, abs and thighs. With the amount of delicious (yet unhealthy) food offered in our local dining scene, it is easy to put on a few pounds every now and then. Not many of us exercise due to time constraint, or we just don’t have the habit of exercising or liking it. However, all of us do know that one good way to tone these flabs would be to exercise. Exercising, as simple as it sounds, can pose a challenge to many. But, rethink that! Good news, with these simple and quick exercises, you can expect to see a slimmer you, or if not, maintain your current weight.

Get off the couch and exercise your muscles today!

1. Triceps-Knee Press

What you’ll need: A pair of 5- to 10-pound dumbbells and a mat

Targets: Triceps, abs, and hips

Directions:

• Lie faceup with knees bent 90 degrees, a dumbbell in each hand, arms over shoulders, palms in.
• Bend elbows, bringing dumbbells behind head, as you lift and extend legs in front of you. Return to start.
• Repeat for 15 reps.

2. Planking at its Finest

What you’ll need: A mat

Targets: Forearms, abs, and thighs

Directions:

• Begin in modified plank position with your weight on your forearms. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs.
• Twist your body to the side, curling your heel into your body, flexing your foot. Squeeze your inner thighs and press your knees together.
• Hold in this postion for 5 seconds and repeat with the other side.
• Repeat 15 reps on your left, and then 15 on the right.

3. The Dedicated Combo Excerise

What you’ll need: A pair of 5- to 10-pound dumbbells

Targets: Biceps, abs, hips, butt, and legs

Directions:

• Stand with feet more than shoulder-width apart, toes pointed out 45 degrees, a ball in your hand or dumbbell in each hand, arms by sides, palms in.
• Squat, keeping knees behind toes. Maintain squat and do 2 hammer curls: Palms in, elbows by sides, bring weights to shoulders, then lower.
• Stand up to return to start position. Turn palms to face forward and do 2 biceps curls.
• Repeat series 5 times.

 

4. Intense Side Lunge

What you’ll need: A mat

Targets: Forearms, abs, and thighs

Directions:

• Begin in a side plank position with your upper body propped up on your right elbow and forearm. Place your left hand behind your head. Brace your core by contracting your abs.
• Point your top (left) foot and lift your leg slightly higher than hip level. Trace a ‘rainbow’ with your upper leg by tapping your foot to the floor in front of your bottom leg, bringing it back above your hip, and then tapping it to the floor slightly behind your bottom leg.
• Repeat 15 times in a row on each side.

5. Elevated Hip Rise Excerise

What you’ll need: A mat

Targets: Forearms, abs, and thighs

Directions:

• Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees.
• Lift one knee to your chest, lower back to the start, and lift your other knee to your chest.
• Repeat for 15 to 30 times.

Keep up these 5 exercises diligently over a period of a month and overtime, it will get easier and results should show. Remember, there’s always a price to pay for good wellness and health!

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