Seasonally, magazines and websites always talk about getting you bod beach ready. On the other end of the seasonal spectrum, they talk about ways to beat the winter pudge that affects all people of a certain age (let’s be real– the metabolism, ain’t what it used to be). But in the winter months when everyone is bundled from head to toe, and pants are the go-to and often necessary bottom, one of the best spots to focus on are your arms.

This is not to say that overall fitness is not important (a well-balanced diet and exercise routine.. so key!), but if you’re taking off a jacket and have no real intention of showing off your legs, a month or two of focusing your efforts on your arms sounds like a plan that makes seasonal sense.  Plus, these are exercises you can do in the comfort of your home, without trekking through the snow or blustery chill to the gym.

The Floor Dip

So easy you can do it while catching up on Parks and Recreation. Sit on the floor with your knees bent and hands at your sides, directly underneath your shoulders. Hoist your hips off the floor, like a crab. Next, bend your elbows and lower yourself toward the floor (without touching it), then straighten your arms. You can also do this as a chair dip.

Do 2 sets of 15 reps each. More if you’re willing.


Great for upper body strength, and not a bad shoulder opening to boot. Best way to learn dolphin is from this link with photos.

Kickback Curl

Want to target the fab on the back of your arm… the part you try to hide in photos? Kneel with right knee forward, left knee back.  Prop the back of the right arm against right leg, weight hanging down towards the floor.  Bend left elbow and bring weight up towards the waist.  (2) Simultaneously bend the right arm into a concentration curl and straighten the left arm in a kickback.

Do 2 reps. 15 sets each arm.


-Arianna Schioldager


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