Tighten Your Flabby Arms on the Couch with Just a Pillow! Dr. Mandell
How to: Start in a push-up position with your hands on the pillow. Lower your body towards the ground, keeping your back straight. Push back up to the starting position.
Tip: If this is too challenging, start on your knees.
Pillow Bicep Curls
How to: Hold the pillow in both hands, palms facing upwards. Bend your elbows and bring the pillow towards your shoulders. Lower slowly.
Tip: For added resistance, try holding the pillow closer to one end.
Pillow Tricep Extensions
How to: Hold the pillow behind your head with both hands. Extend your arms upwards, then lower the pillow back behind your head.
Tip: Focus on squeezing your triceps at the top of the movement.
Pillow Shoulder Raises
How to: Hold the pillow in both hands at your sides. Raise your arms out to the side, shoulder height, and then lower.
Tip: Keep your back straight and avoid shrugging your shoulders.
Remember:
Form is crucial: Prioritize correct form over the weight of the pillow.
Consistency: Aim for 2-3 workouts per week.
Progression: As you get stronger, you may need to increase the challenge by doing more repetitions or sets.
For a more effective arm workout, consider incorporating bodyweight exercises like tricep dips, bicep curls, and overhead presses. You can also use household items like water bottles filled with sand as makeshift weights.