Ozark Christian Living

Family Life & Homemaker's Guide

Strength Exercises

Walking Program

She girdeth her loins with strength, and strengtheneth her arms.  Proverbs 31:17

Strengthening the arms:   below are some exercises for strengthening our arm muscles.

Arm Raises: Standing with good posture, using light hand weight (1 to 1.5 lb).  This will protect the rotator cuff and boost your upper body strength:

  • 1st set of 10
    • Raise right arm away from your side until parallel to the floor (2 counts).
    • Lower (2 counts)
  • 2nd set of 10
    • Raise right arm in front of you, away from the body,  until parallel to the floor (2 counts).
    • Lower (2 counts)
  • 3rd set of 10
    • Raise left arm away from your side until parallel to the floor (2 counts).
    • Lower (2 counts)
  • 4th set of 10
    • Raise left arm in front of you, away from the body,  until parallel to the floor (2 counts).
    • Lower (2 counts)

Arm Curls:  Standing with good posture, using light hand weight (1 to 1.5 lb). This exercise will increase forearm, bicep, and wrist strength:

  • 1st set of 10
    • Holding weights in each hand, start with your arms at your side, elbows tucked in, palm forward.
    • Slowly curl your fist up toward your shoulder (2 counts)
    • Lower
  • 2nd set of 10
    • Holding weights in each hand, start with your arms at your side, elbows tucked in, palm forward.
    • Slowly curl your fist up 1/2 way up toward your shoulder (1 count)
    • Press elbows out in front of you (1 count)
    • Return elbows to starting position (1 count)
  • 3rd set of 10
    • Holding weights in each hand, start with your arms at your side, elbows tucked in, palm forward.
    • Swivel forearms out, elbows still tucked in.
    • Slowly curl your fist up toward your shoulder (2 counts)
    • Lower
  • 4th set of 10
    • Holding weights in each hand, start with your arms at your side, elbows tucked in, palm forward.
    • Swivel forearms out, elbows still tucked in.
    • Slowly curl your fist up 1/2 way up toward your shoulder (1 count)
    • Press elbows out to the side (1 count)
    • Return elbows to starting position (1 count)

Tricep Presses:  These exercises tone the back of your arms.

 Lie flat on your back with shoulder to elbow on the floor and elbow to hand straight up (90 degree angle) holding a light hand weight (1 to 1.5 lb) with wrists facing in toward your body:

  • 1 set of 10
    • Lift straight up, keeping your elbows as close as you can to your body (2 counts).
    • Lower (2 counts)

Stand up straight with good posture, using a light hand weight  (1 to 1.5 lb).  Hold a light hand weight in both hands behind your head:

  • 1 set of 10
    • Extend your arms up overhead keeping your elbows close to your ears (2 counts).
    • Lower (2 counts)