Deenaz demonstrates a five-minute arm routine with dumbbells or water bottles: bicep curls, tricep extensions, and alternating movements. She stresses that arm exercises alone won't reduce arm fat without cardio, and emphasizes strict form with a neutral spine and soft knees throughout.
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Hi, my name is Deenaz. I have been in the health and fitness industry since 1993, and in this video I would like to show you some cool exercises for your arms. Do you feel that your arms are bulking up and that your fat storage area is your arms? Then the first thing you need to know is just by doing arm workout, you are not going to lose fat on the arms. In order for you to lose fat in your arms, you need to do a proper cardio workout. And in my other videos, I am going to show you some cool aerobic workouts that you can do from your own home. But in this video, I will be showing you some few exercises for your arms just for 5 minutes, and doing it for 5 minutes in a day, you will be able to tone your arms. Now what I don't want you to do is I don't want you to just watch this video. Pause the video, go run. If you have dumbbells, go run and get a small pair of dumbbells. If you don't have dumbbells, just get— fill up 2 water bottles and bring it, and then restart the video and do the video— the workout along with me. When you do these arm workouts, it's going to help you in toning the muscles of the arms and it'll start giving you some lovely shape. We all have these blouses and sleeveless tops and all that we want to wear, and we feel sometimes uncomfortable to wear it because of the bulges in our arms. So these are really cool exercises, and let's get started. So grab your dumbbells. The way you pick up your dumbbells or your water bottle is don't bend down directly because you will hurt your back. Always bend from the knee and you lift your dumbbell up. So the first exercise today is called the bicep curl. Now I am going to give you instructions. You don't— even if you are using light weights, you don't want to swing your arms around— along. You want to lift and lower. Now when you lift and lower, you might have a tendency of bending your wrist and lifting. If you bend your wrist and lift at the same time, you are going to hurt your wrist joint. So, you know, workouts are necessary but doing them safely is more important. So keep your feet shoulder width apart, tuck your elbows into your waist, and now just lift and lower. 15.
That's 1, 2.
Keep your knees soft, straight, all the way up and all the way down, all the way up and all the way down.
5, 6, 7, 8, 9, 10.
Okay, we will do 20.
11, 12, 13, 14, 15, 16, 17, 18, 19, and 20.
Now you would have started feeling a burn. Sometimes when your body is not ready and you are just kind of just getting started, You might have a tendency of swinging your body. Please don't do that. The next exercise is working on the opposite muscle. So working on opposite muscle is also important, which is the tricep muscle. And a lot of women have a lot of flabbiness in the tricep muscle. So let's work on that. We will do this one at a time. So I am mirror imaging you. As you see, I am using my left hand, but you use your right hand. So lift your right arm up. Keep your elbow close to your ear, bend at the elbow. This is your starting position. Now, very often in this starting position, you might have a tendency of tilting backwards. Please keep your belly button in, keep your elbow tucked in, feet are shoulder width apart. Smile and lift up and lower. What I don't want you to do is lock and lower. I don't want you to swing your body. So let's do this in a very systematic, in a very controlled manner. So the idea of these workouts is you need to control your muscle, don't let your muscles control you. So 5, 6, this is called a tricep extension. 5, 6, 7, and 8.
Take your left arm up, abs held in tight, don't tilt backwards, pull your belly button inside, elbow close to your ear. Yet, and don't rest your head and your arm with each other. Don't let it touch. Keep that little gap. Bend at the elbow. This is your starting position. 5, 6, lift and lower. Let's go.
If you're tired after 15 repetitions, please just stop.
18, 19, and 20.
By the 20th repetition, you'll start feeling the burn. Now what we're going to do is going to be very interesting for you. We're going to do the bicep muscle of one arm and the tricep of the other arm. So put one arm down here and put the other arm here. Now when— this requires a little bit of coordination. Please watch me once before you do it.
And other side, take this arm down. Lift both together, so bicep of the right and tricep of the left. Get ready, not too far, not too close. Center yourself, ground yourself, abs held in tight, shoulders are pulled back, chest is lifted. Keep your hips square. 5, 6, 7, and go.
Put the dumbbell down. By working on these muscles, you're going to tone them. Now what I've done today is we've literally just done one set. If you're feeling strong after a week, you can build it up to two sets, or you can do one set in the morning and one set in the evening. You know, workouts are very forgiving, so just play around with it. And start understanding that you need to work out from your own home. So what I want you to do is let's just stretch the muscles that we have worked. We worked the biceps and the triceps, so working stretching on your bicep muscle, take your arm out, grab and feel the stretch here, biceps. Hold it there, just breathe and just relax. Other side, just hold it there. Holding it for 10 to 20 seconds is very necessary for you to be able to stretch stretch that muscle and just breathe as you are doing so. Keep your abs held in tight and relax the rest of your body. Stretching out the tricep, hold the elbow up, bend the elbow. Now without dropping your neck, lift your neck up, hold the elbow and pull it in the opposite direction with the other arm.
You will feel the stretch in the triceps and just breathe.
Just stay there for 10 seconds at least. And relax, relax, relax completely.
Lift and come back.
Now when I'm doing this, I'm stretching my tricep muscle. By stretching, you will prevent any injuries from happening.
So imagine, remember that warm-up and cool-down exercises are super important.
Okay, so I'd like to thank all of you for watching this. Now I want you to do this again and again for the next one week. Just do it for 5 minutes every day, and you will start seeing a huge change. Now, if you feel that you want to learn more about your body, your workouts, your journey towards a healthier life, then I encourage you to come and join me in my free masterclass. Just click on the link in the description below, and I'll see you soon.
