We know very well that you are all avid fitness enthusiasts. You are real healthy girls, an example for all those who do not exercise.

So to quench your thirst for exercise, we’ve concocted a new arm brace to firm, tone and shape your arms.

You’ll be able to taunt everyone with your low-cut tank tops. But not only that. Not only will you see aesthetic results, but your strength will also increase tenfold. Anyone who dares to challenge you to an arm wrestling match will have a hard time getting over this one!

  1. VERTICAL WEIGHT LIFTING

How: Standing with your feet hip-distance apart, take a dumbbell in each hand, palms facing your thighs. Bend your knees slightly and stand up straight. Keeping the weights close to your body, raise them to shoulder level by turning your elbows outward. Slowly bring them back to the starting position.

How many: 10 repetitions.

  1. OVERHEAD TRICEP EXTENSIONS

How: Standing with your feet hip-width apart, hold a dumbbell – the heavier one – with both hands as you bend your elbows over your head. Brace your arms to lift the dumbbell and bend them to lower them.

How many: 10 reps.

  1. BICEPS HALF CIRCLE

How: Stand with your feet wider apart than the distance to your hips, hold a dumbbell in each hand, hold your arms at your sides and bend your elbows slightly with your palms facing the ceiling. Bend your elbows and pull the weights back toward your ears. Then extend your arms and return to the starting position.

How many: 10 repetitions.

  1. OVERHEAD ARM EXTENSION

How: Grab a dumbbell in each hand just above your shoulders, palms facing your head. Brace your arms and extend them toward the ceiling, then bend your elbows to return to the starting position.

How many: 10 reps.

  1. LATERAL EXTENSION IN BENT POSITION

How to ut Holding a dumbbell in each hand, stand with your knees slightly bent. Keep your back straight and bend your body forward at the hip joints. Exhale and raise both arms to your sides, keeping a slight bend at the elbows and squeeze your shoulder blades together. Then slowly lower the dumbbells back down to the floor, keeping control.

How many: 10 reps.

  1. TRICEPS EXTENSION BACKWARDS

How: You hold a dumbbell in each hand, and bend your upper body forward, while bending your knees slightly. Bend your elbows backward. Then extend your arms back with your palms facing inward. Your arms should be parallel to the floor. Contract your triceps and return to the starting position.

How many: 10 reps.

  1. BICEPS CURL

How: Start by holding a dumbbell in each hand, which are extended on either side of your body. While keeping your elbows close to your body, gently raise the dumbbells to your chest level. Then with control, slowly and gently lower your arms back to the starting position.

How many: 10 repetitions.

  1. SINGLE LEG RAISE

How: Standing on your left leg, raise your right knee until it reaches your hip. Hold a dumbbell in each hand and raise your arms out to the sides until your upper arms are parallel to the floor. Bend your elbows to 90 degrees. Maintain balance and rotate those upper arms with your fists facing the floor and turn them over with your fists facing the ceiling. Do not move your arms and keep them parallel to the floor.

How many: 5 reps then switch legs and do 5 reps on the other leg.

  1. DUMBBELL CLAP AT THE HIPS

How: Lying on your back with your hips and knees bent at a right angle, use your lower abdominal abs to glue your lower back to the floor. Raise your arms to the sky, palms facing each other, while keeping your elbow joint slightly bent. Keeping your torso stable, open your arms out to the sides until your elbows are about an inch off the ground. Bring your arms up to the sky, while gathering your dumbbells at your chest.

How many: 10 reps.