Most of us think that in order to get a good workout one must either be at the gym or in possession of some good home equipment. The truth is, you are surrounded by one of the best pieces of fitness equipment available: your walls. Walls are a great tool for total body weight strength training and work especially well for toning your arms, the number one concern you share with me.
This arm routine engages all of your arm muscles in addition to working both your back and core. The moves are very simple yet extremely effective in toning and sculpting your upper body, especially those bat wings all us women over fifty hate so much! For maximum results I would go through this routine 2 – 3 times and do the entire circuit 3 or 4 times a week.
Push-ups done on the wall are very effective in toning your arms, back, and core. Arms should be at shoulder height and width. Your legs should be hip width and your feet 12 – 14 inches from the wall. As you’re doing your push-ups focus on your arms but make sure to hold your belly in tight and keep your body in a straight line. Do 10 push-ups slowly. If you’ve never done push-ups it’s a good idea to watch my video 3 STEPS TO A PERFECT PUSH-UP.
2. ONE ARM SIDE PUSH-UPS
Stand sideways with your left shoulder against the wall. Hug your left arm around your body until your left hand is holding your waist. Place your right hand on the wall (at shoulder height) by wrapping your arm around your body and bending your right elbow. Now lean into the wall and then push off with the right hand until your body is off the wall. Quickly return to starting position against the wall and repeat. Do 10 on each side.
For the following 3 exercises your body should be in a plank position meaning your body is in one straight line, feet are hip width apart and about 2 feet away from the wall.
3. BENDING ARMS
Position yourself in the plank posture with arms straight against the wall, a little wider than shoulder width. Lift one arm to a bent position off the wall, flexing your muscle as you keep your core tight. Put that hand back on the wall and repeat with the other arm. Make sure to open your chest throughout these movements. Do each arm 10 times.
4. WALK DOWNS
Hold your body in the plank position but push your hands firmly on the wall for added stability. Your arms should be a little wider than shoulder width apart. Walk down the wall alternating your arms until you feel you can’t hold your plank position. Slowly walk your arms up to starting position. Repeat movement 10 times.
5. UP AND DOWNS
Start with your forearms against the wall in the forearm plank position. Push your arms straight out so your hands are gripping the wall (full plank position). Now lower yourself back to the forearm plank position by moving one arm at a time into position. Repeat movement 10 times.
Having toned and sculpted arms is so important for women over fifty. So many of us boomers limit our wardrobe choices because we are insecure about the way our arms look. This short and simple wall workout will definitely improve your arms if you are consistent!
This is another great arm post:
ARM CANDY: HOW TO SCULPT AND TONE YOUR OVER FIFTY ARMS