upper body

At-home Exercises to Gain a Fit Upper Body

Fit upper body muscles are a must to maintain a good posture. They maintain the body’s balance and shield you against injury and pain. You might think it’s hard to achieve a fit upper body without a cable cross-over machine, but this is not the case. You can work out well in the gym, and machines help perfect an exercise, but they’re not the only option out there.

You can achieve toned arms and back at home with these easy exercises. If you need assistance or support with your at-home workout, you can hire a personal trainer with certificates 3 and 4 for personal training.

What do you need?

You can use two dumbbells — a pair of light-weight and medium-weight. Although there’s not much equipment needed, dumbbells are a must-have, even for an at-home workout. They,

  • Boost metabolism
  • Prevent injury
  • Tone muscles
  • They engage a lot more muscles and make them flexible
  • They boost coordination and stability
  • Help with multiple exercises

Having dumbbells is a plus point in any workout. For instance, if you’re doing squats, you can hold dumbbells in both hands to increase the intensity. They make your workout more efficient.

Exercises to tone and strengthen the upper body

 1. T- Raises

  • Hold light-weight dumbbells in both of your hands and stand with your feet at hip distance
  • Bend with your hips backward and torso parallel to the ground
  • Bring the weight downwards while your hand faces the front
  • Now lift your arms (while they face forward) at your shoulders’ height.
  • Do 20 repetitions.

Note: Remember to keep your core engaged during the whole workout.

2. Dumbbell Rows (single arm)

  • Bring one leg slightly backward and bend your body so that your torso is parallel to the floor
  • Hold a medium-sized dumbbell in one hand and take wall’s support from the other hand (to maintain balance)
  • Now start lifting the dumbbell by having your elbow reach out towards the ceiling, and your palms should reach your stomach’s height
  • Repeat 20 times on both sides

situp

3. Delt Raise

Delt Raise is quite similar to t-raise. There’s only a slight difference.

  • Hold light-weight dumbbells in both of your hands and stand with your feet at hip distance
  • Bend with your hips backward and torso parallel to the ground
  • Bring the weight downwards while your hand faces each other
  • Now lift your arms (while they face forward) at your shoulders’ height.
  • Do 20 repetitions.

4. Lateral arm raise

  • Lie down in a straight arm plank
  • Keep your legs a little far away than hips length
  • Keep your hips still and raise one arm till it reaches the shoulder’s height
  • Bring it down and do the same with another arm
  • Pull your belly in throughout the process.

5. Push-up Hold

Push-ups are great. They work your core and upper body but holding a push-up is a form of isometric exercise that contracts your muscles with less or no movement in joints beside them.

  • Lie down with your hands straight and shoulder-width apart
  • Your body should be straight and parallel to the floor
  • Bend your elbows and allow your body to steep down to the ground, just above the floor
  • Inhale and hold your breath
  • Then bring your body up slightly and hold the pose
  • Then bring down your body again and breathe deeply

6. Back and Hip Blasters

This exercise is designed to work your upper body, but this also helps with back pain as it engages all the muscles on your back.

  • Lie down on your stomach
  • Lift your hand and place them at your hips
  • Now lift your body along with your legs
  • Stretch your legs at hips-width apart and hold the pose
  • Gently bring your hands and body down and repeat the whole process

7. Twister

  • Squat down to the chair pose and join hands together in front of your chest
  • Now turn to your right while maintaining the chair and hand pose
  • Lock your elbows on top of your knees and hold
  • Count to three breaths and release
  • Repeat the same on the other side

8. Pilates Press

Note: Don’t let your hips drop to the ground while doing this exercise, and you’ll sculpt your chest too.

  • Begin with a straight plank and raise one foot backward
  • Have your foot face the ceiling
  • Bend your elbows at a 90-degree angle while keeping the back straight
  • Repeat 10 times

These exercises will tone your upper body and take your back pain away. These are specifically designed to reduce fat and build muscles. You’ll look more upright, and your body will enjoy balance like never before. Start doing these exercises today and see the difference yourself.

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