Tank Top Ready Arms

1Corinthians 19-20 Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

Exercise is important not only so that we look and feel great, but because God has given us these bodies and we need to care for them the best we can.  Taking care of your own body, and being healthy gives you the energy and strength to properly love and serve others.  

These are the top 10 moves you can do for tank top ready, jiggle free arms:

1. Dumbbell Curl 

• Stand with your feet shoulder-width apart. Hold a 5-pound dumbbell in each hand in front of your hips, palms facing out.
• To begin, bend your left arm 90 degrees so your left arm is parallel to the floor.
• Curl your right hand toward your shoulder. Then lower it back down to the start position while keeping your left arm in place.
• Do 8 curls with your right arm, keeping both elbows close to your ribs.
• Switch sides, doing 8 curls with your left arm.
• Once you've done both sides, curl both arms simultaneously toward your chest and then bring back toward start position. Do 8 reps of this double curl.

2. Forearm Plank

• Get into a push-up position.
• With your weight on your forearms and toes, align your elbows on the floor under your shoulders.
• Make a straight line from your head to your heels, then hold this position for 20 seconds while breathing gently.
• Rest for 30 seconds by placing your knees on the floor.
• Repeat 3 times, working your way up to a total of 6 reps.

3. Chair Dips (My favorite!!)

• Sit on the edge of the chair with your feet together.
• Place your hands on the seat on either side of your thighs and keep your feet flat on the floor.
• Bend your elbows 90 degrees and lower yourself toward the floor.
• Straighten your arms, raising your body back to the start position.
• Do 8 reps.

4. Balanced Core Strengthener (Yes this works your arms.)

• Stand with your feet hip-width apart.
• Step forward with your left leg and lift your right leg behind you, bending forward slightly as you raise both arms over your head. Hold for 20 seconds, then relax for 30 seconds.
• Keep your hips squared and your arms close to your ears. Lift your back leg up to hip height, or as high as you can.
• Repeat 6-10 times, alternating legs in the lift.

5. The Cobra

• Lie face down on the floor with your palms near your chest.
• Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together. Stay here for two counts and then lower down.
• Repeat 8-10 times. 

6. Pull-overs with Dumbbells

• Lying on an exercise bench or large couch cushion, hold a 5- or 8-pound dumbbell in both hands with your arms extended over your chest.
• Slowly lower the weight behind your head and return the weight back.
• Do 15 reps.

7. Push-up on a Ball

Or just do regular push-ups if you do not have access to a ball

• Lie with your abdomen on an exercise ball and walk your hands forward on the floor until the ball rests under your thighs.
• Pull your belly button in toward your spine, bending your elbows.
• Lower your upper body to the floor. Hold this position for three seconds, and then push up so your elbows are straight, but not locked. Keep your head in line with your spine and your abs engaged.
• Start with 5 reps, working up to 15. Once you've mastered 15 reps, rest for one minute and then do a second set.

8. Hover Rotation

• Start by lying face up, leaning on your elbows with your legs extended and your knees slightly bent.
• Lift your hips toward the ceiling, forming a straight line from your head to your heels. Stay for 8 counts. (backwards plank)
• Roll to your side, hips lifted with your right elbow and forearm on the floor to support your weight and help you balance. Maintain a straight line again, head to heels, holding for 8 counts.
• Now roll into a plank position with your forearms on the floor and your elbows by your sides, knees lifted.
• Hold for 8 counts.
• Lastly, roll to your left side, supporting your body with your left forearm and elbow. Lift your hips in a straight line between your head and your heels, holding for 8 counts.
• Repeat the sequence 8 times.

9. Traveling Power Squats

• Stand holding a 5- or 8-pound dumbbell horizontally in front of your ribcage with both hands.
• Lower your hips into a squat and hold for two seconds.
• Then jump, explosively.   As you jump, lift the dumbbell over your head, fully extending your arms.
• Return the weight immediately back to your ribcage at the bottom of the jump.
• Beginners, start with 30 seconds. Intermediates, shoot for 60 seconds.  This works your entire body! 

10. Shoulder Press with Rotation

• Stand with feet hip-width apart, elbows bent 90 degrees at shoulder height with palms forward, holding dumbbells.
• Exhaling, press hands overhead just slightly in front of body.  As you come up, rotate arms so palms face each other (move from your shoulders, not your wrists).
• Lower, then lift again, this time rotating arms from shoulders so palms face outward.
• Do 8 to 12 rep