At times, you want to focus on specific areas of the body,
and two of the most popular – for men and women – are abs and arms. Add these
exercises to your workout routine to enhance your core and strengthen and tone your
arms. Say hello to six-pack abs and goodbye to arm flab!
Cable Machine Workouts
Don’t be intimidated by that cable machine hanging on the
wall of the gym – use it! The cable machine is one of the best tools in the gym
for working the core, especially the obliques and lower abs. (Don’t believe me?
Ask professional bodybuilders!) Here are two moves get you started –
This exercise gives you a core workout while also working
the lats and arms.
- Set a cable pull-down bar to the highest setting or use a
lat pull-down machine.
- Stand facing the cable and hold the bar with your arms fully
extended. Keep your arms straight and pull the bar down to hip-height without bending
One-Arm High Pulley Cable Side Bend
This is a fantastic, yet under-utilized, oblique exercise,
that focuses on each individual oblique, creating constant tension. Again, set
a cable pull-down bar to the highest setting or use a lat pull-down machine.
with your side facing the cable. With one hand, reach up and grab the handle
with an underhand grip.
- Then, pull down the cable until your elbow touches your
side and the handle is by your shoulder.
- Position your
feet hip-width apart then place your free hand on your hip to help gauge the pivot
- While keeping your arm in a static position, contract your oblique to
bring the weight down in a side crunch.
reach a maximum contraction, slowly release the weight to the starting
position. The weight stack should never be unloaded in a resting position. The
aim is constant tension during the set. Repeat. Then reposition and repeat the
same series of movements on the opposite side.
These two exercises can be done from the comfort of home
with just a set of dumbbells!
This move was designed to work your arms, but, in turn,
strengthens the core, too.
- Hold a pair of dumbbells with arms straight out atyour
sides. Your palms should face in.
- Raise your arms straight in front of you, making them parallel
to the floor and at a right angle to your torso.
- Hold, then slowly lower the dumbbells back to the starting
pushup position. Keep your arms straight, holding your dumbbells in each hand.Your
feet should be slightly more than hip-width apart.
your body to the floor, doing a pushup. After you push yourself back up, pull
one dumbbell to the side of your chest and hold it.
lower the dumbbell, and repeat the move on the other side. Repeat 10 times on
You might be surprised to know that many fitness
professionals say crunches shouldn’t make up the majority of your ab.That’s
because doing crunches alone leads to an imbalanced physique. An alternative to
crunches is the plank – it adds a new level of difficulty that can’t be found
in crunches alone.
The plank can strengthen arms, shoulders, abs and glutes. Mastering
of the basic front plank will help you move on to different variations. Focus
on proper technique to avoid low back problems.
- First, get on the floor in a pushup position.Starting with a
neutral spine, (butt in the air without swaying back!), rest your weight on
- Your elbows should be directly beneath your shoulders, and your body
should form a straight line from your head to your feet.
- Hold this position for
as long as you can. Your goal should be to hold it for two minutes.
- Proper shoulder position is vital to planking. Be careful
not to shrug your shoulders toward your ears.
- Then there’s head position.
Resist the urge to crane your neck up or let your head droop down.
- Stare at
your fists to help you maintain good head position.
exercises can get you started in strengthening your arms and abs. There’s so
much variety in exercises that you’ll never get bored with a core-and-arm