To build strong, attractive arms, you don’t need to use a lot of weight or perform a tonne of exercises and repetitions (unless you want to, of course). In fact, when people workout, they aim for the best outcomes in the least amount of time, and that is exactly what these three exercises will do for you. The added benefit is that they simultaneously train your abs, back, shoulders, and chest.
Move 1: Drop the cannonball
Once your knees are in the centre of the stability ball and your hands are under your shoulders, start from behind the ball and roll forward while keeping your hands on the floor. Next, relax and lower your head while bringing your legs up to your chest. Your knees will remain tucked in against your chest the entire time as you lower yourself to one hip, elevate your hips, and then lower yourself to the other hip.
You can start with smaller drops until you have the strength to fully lower your hip into the ball; this is a demanding workout. Alternatively, you can avoid doing any drops at all until you develop the strength and stability needed.
Keep your knees close to your chest and avoid letting them stray.
MOVE 2: PLANK KNEE TO CHEST WITH PUSH UP
Begin rolling from behind the ball, walking your hands down the floor, until your knees are in the centre of the ball and your hands are under your shoulders. (You may move as far forward as placing just your feet on the ball, but bear in mind that doing so makes this more advanced and unstable.)
The next step is to raise one leg off the ball and move the knee up to the shoulder. In a push-up, lower your chest to the ground while bringing your knee as close to your shoulder as you can. You will be at the last push-up position.
Once you have completed all of your reps on one side, swap or alternate legs if necessary.
You may also perform this exercise with your feet on a fixed object and then go on to the ball when you’re ready if the instability of the ball makes it too difficult.
MOVE 3: BACKSTROKE
Keep your head and neck relaxed while lying on your back (on the ball), feet pointed straight forward, knees over toes. Holding modest weights—typically 1-2 pounds—while mimicking the backstroke stroke with your arms. Instead of raising your arm over your head when it is at your hips, bring it to the other hip and twist your palm upward.
Then, maintain your arms straight and continue to swim backwards, bringing the weight up high and towards the opposite shoulder so that your bicep finishes up close to your ear. Return your arm to its initial position after swinging it around. Continue swapping sides while repeating on the opposite side.
You may change up your arm positions to make it more complex. The action begins with one arm at your side and ends with the other arm near your ear.