Best arm workouts for busy women

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Published: February 21, 2021

Time is our greatest asset. The fact is that majority of our time we spend at work or studying. We like spending our time with family or friends because it makes us happy. Sometimes we find time to catch a movie or read a book. No matter how little time you spare for doing just the things you like, it can only reflect positively on yourself. If you decided to finally make time to do a little exercise to tone up your body, let us help you with some of the best arm workouts for busy women. Release the daily stress and do something that makes you happy while staying healthy and with a positive attitude.

You can do these arm exercises whenever or wherever you like

Suppose your schedule during the week is busy with work and running family errands. In that case, you should probably find some spare 30 minutes in the morning or the evening. You can use this time to do some light workouts, release some built-up stress. For instance, you can boost up your energy before a big Monday morning meeting. In your home’s comfort or even at the office, you can do quick arm extensions as you will not need much space or special props. Certainly, working out doesn’t have to be complicated. Even if you are already planning to contact a Dubai-based personal trainer, you should also have some of this me-time while doing these easy routines.

What are some of the best arm workouts for busy women you can do at home?

If you are in constant search of a good fat loss workout but cannot find the time, maybe you should consider taking baby steps. Start with the basics and work your way to a complete body workout that will meet your needs. After a busy day at work or perhaps spending your day homeschooling your kids, a quick workout routine is just what you need. There’s no doubt about it. You don’t have to go to the gym to do this. You can exercise in the comfort of your home. For some of the exercises, you don’t even need a prop or use generic household items like water bottles. The list of exercises you can do to tone up your arms is an extensive one, but here are just a few of the best arm workouts for busy women you will come across:

  • Arm circles
  • Front extensions
  • Side curls
  • Triceps extensions
  • Triceps dips
  • Cross over extensions
  • Tabletop kicks

To do these routines, you will not need a lot of time. Ideally, you would do eight, twelve, or fifteen reps, depending on your motivation and overall fitness. Certainly, you will be able to find a window in your busy schedule to squeeze in this quick arm workout. 

Arm circles

Stand with your legs a little apart. Form a T shape with your hands. Make slow circular motions. Make twelve or fifteen circles with your arms and change direction to do another rep.

woman doing arm workouts with help of a man
Arm circles make you stretch your shoulders, back, biceps and triceps

Front extensions

To do this exercise, you will need dumbbells, or you can even use water bottles. Stand with your arms holding dumbbells, palms facing your body. Make your arms straight and inhale. As you exhale, you should lift your arms until you reach a position that is in level with your shoulders. Hold for a second while you inhale and bring back your arms in the starting position. Repeat this movement eight or twelve times.

front extension easy arm workout for busy women
Front arm extensions will strenghten your shoulders

Side curls

You can do this exercise at your home or the office. It doesn’t take up too much room. Stand with your legs a little apart and hold your dumbbells in each hand. Palms should be facing away from your body. Now you start bending your elbows and bringing your palms towards your shoulders. Don’t forget to breathe, as inhaling and exhaling are important. You can slowly take your arms to the starting position. In conclusion, repeat this exercise to complete one full cycle. 

Triceps extension

It will help if you put your hands above your head. Hold on to one dumbbell with both hands. Slowly, start lowering the dumbbell behind your head towards your back. You should feel your triceps extending. Pull back your arms to the starting position, above your head, and repeat.

Triceps dips

Firstly, prepare a chair or a similar piece of furniture. Secondly, please put your hands on the chair facing away from it. Extend your legs to the front and do slow dips, bringing your body up and down while working your triceps. Similarly, do eight or twelve repetitions.

Cross-over extension

To do this exercise right, you should cross your arms in front of you, holding a dumbbell in each arm. Extend your arms up as much as you can above your head. Exhale and bring your arms back to the starting position. It would be best if you were making a V shape with your arms while doing this routine.

Tabletop kicks

For this quick routine, you don’t need any props. Just take a tabletop pose and try to stay parallel to the floor. Then, extend one leg a do a kick motion, holding the leg up. Bring the leg back to the floor and change the legs. Do these kicks for eight or twelve times.

Some other arm exercises you can do 

There are several other exercises you can do to tone up your arms. The goal is always to target a group of muscles in different ways. You can start with biceps exercise and change up a little as you go along. Doing this will make your workout routine less boring, and you will get better results if you don’t make the same moves repeatedly. 

woman holding dumbbells
You do not need special equipment to do arm exercises, pair of dumbbells or bottled water will do fine

An extra piece of advice 

Surely enough, you are working your biceps and triceps while carrying groceries or lifting your kids. Still, surely you can always incorporate 3-5 arm workouts for busy women in your daily routine. And you definitely should, as this will help you achieve your goals. Most importantly, it will strengthen your focus areas.



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