Exercises You Can Do for Stronger Arms & Abs This New Year

As 2023 begins, many people, including some of your friends and families, may be starting to live out their New Year’s resolutions. In your case, you might be thinking about committing yourself to get fit. But the secret to a successful fitness journey lies in consistency and dedication, according to Physical Trainer Kathryn Alexander.

Moreover, you also need to determine what your goals are. Getting fit is a very broad objective that covers a lot of possibilities. Are you looking to improve your strength? Core muscles? Or maybe your arms and abs? If it’s the latter, you should commit to following a proper diet plan and exercise.    

If done properly, you can expect changes to your arms and abs, especially in terms of appearance. You can have eye-catching biceps, toned abs, and shirt-popping triceps. So if one of your New Year’s resolutions is to grow or improve your arms and abs, continue reading this article to know more. 

First Things First: Warm Up

Performing some arms or abs exercises isn’t entirely safe, especially if you don’t warm up first. One of the most important things you need to keep in mind every time you plan to work out is doing some warm-up exercises. Dr. Johnny Lee, Director of the Asian Heart Initiative at the New York University Langone Medical Center, says that warming up before any workout or sport is critical for preventing injury and prepping your body.

So before you start doing your chin-ups or your planks, try spending a few minutes doing cardio. Keith Baar, Professor of Molecular Exercise Physiology at the University of California Davis, says combining cardio and weights is a good idea, especially if your workout sessions are less than 6 times a week.

1. Start by doing jumping jacks to increase your heart rate and ready your calves, abs, shoulders, and glutes.
2. Next, you can try arm circles to prep your arms and shoulders for your main workout routine.
3. Lastly, a few reps of squat to front kick keeps your blood flowing and also helps with improving your balance.

Arms & Abs Exercises

1. Chin-Up

(Image Source: DMoose)

In essence, the following are the basic steps you need to know when you want to do chin-ups:

• Hang from the bar using a supinated grip. Ensure that your hands are shoulder-width apart.
• Pull yourself up until your chin is above the bar. Hold the position for a second.
• Slowly lower yourself until your arms are straight.
• Repeat previous steps until you finish your reps.

Benefits

• As one of the most common and easiest exercises to build up your back and strength, chin-ups are simple yet effective in improving your biceps, triceps, glutes, and core muscles. 

Tips

• However, if a regular chin-up exercise is a bit too much for you to handle, there are variations of this exercise that makes it easier for you to do until you are ready.

2. Push-Up

Like chin-ups, there are variations to push-ups to either make the routine easier or tougher depending on your preference. The following are the basic steps to doing this exercise:

• Get on the floor on all fours. Position your hands slightly wider than your shoulders and keep your elbows slightly bent. Extend your legs and ensure your feet are hip-width apart.
• Contract your abs and tighten your core.
• Slowly bend your elbows backward until you make a 45-degree angle with your torso. Remember to inhale and keep your core muscles tight during this step.
• Pause for a moment, then push yourself back up until you return to your starting position.
• Repeat until you finish your reps.

Benefits

• Strengthens not only the muscles in your arms, chest, and back but also your abdominal muscles and quadriceps

Tips

• If you find regular push-ups difficult, Michelle Hobgood, a Daily Burn Fitness Coach, offers Push-Up in Table Top, Push-Up on Knees, Incline Push-Up for individuals like you who might be new to fitness.
• If you want a challenge, you can try Archer Push-Up, Rope Push-Up, and Band-Resisted Push-up.

3. Incline Dumbbell Press

Unlike the previous two examples, the incline dumbbell press is for people who can handle intermediate level exercises or higher. The following are the basics when it comes to doing an incline dumbbell press:

• Sit on the bench and lean back. Hold a dumbbell in each hand and position them on your shoulders. Ensure that your elbows are bent and angled below the ribs.
• Brace your core and lift both dumbbells straight up over your chest. Exhale as you do this step. 
• Slowly lower the dumbbells until they’re lined up to your chest.
• Repeat previous steps until you finish your reps

Benefits

• Targets and strengthens your chest, shoulders, and triceps

Tips

• While it is recommended to lower the dumbbells until they’re lined up to your chest, Adam Schafer, Personal Trainer for Mind Pump Media, suggests lowering the dumbbells until your elbows and shoulders are aligned if you find the exercise a bit difficult.
• While it is best to have access to proper equipment wherever you work out, there are alternative options if you don’t have the tools. Some possible things you can use are water containers, bottles, books, and paint cans.

4. Dumbbell Bent Arm Side Raise

This beginner-level exercise is simple to do. The following are the basic steps to doing a dumbbell bent arm side raise:

• Sit on the bench and lean back. Hold a dumbbell in each hand and position them on your shoulders. Ensure that your elbows are bent and angled below the ribs.
• Brace your core and lift both dumbbells straight up over your chest. Exhale as you do this step. 
• Slowly lower the dumbbells until they’re lined up to your chest.
• Repeat previous steps until you finish your reps

Benefits

• Strengthens your shoulder muscles and makes them appear broader and stronger

Tips

• You can use alternative weights if you don’t have dumbbells at home, such as water bottles, milk containers, and books. Just ensure that you have a firm grip on them to avoid accidents

5. Hollow Body Hold

(Image Source: Men’s Health)

This last exercise is good for individuals who can handle intermediate to advanced level activities. Of course, the hollow-body hold has variations to make it easier or tougher depending on your preference. Nevertheless, here are the fundamental steps you need to know about it:

• Lie down on the floor. Keep your arms to your sides and extend your legs.
• Engage your core and drive your lower back to the ground to contract your abs.
• Squeeze your inner thighs together and raise your legs above the floor.
• Raise your head and extend your hands overhead and behind you.
• Hold the position for 30 seconds before returning to your starting position.

Benefits

• Helps build strength and stabilize your core and lower back muscles

Tips

• Keep your core engaged to avoid pressing your lower back on the floor

New Year is the perfect time to start getting fit since the holiday season has just ended. While it might be difficult to follow a strict workout routine, you cannot deny the health benefits you can get from doing these 5 exercises. Not to mention that you’ll also have a better-looking body. So get your fitness gear on and start working out to a new me this New Year!