Warm-up & Preparation
Before diving into Malaika Arora's arm and core workout, a proper warm-up is essential to prepare your muscles and prevent injuries. Start with light cardio,
such as jogging in place or jumping jacks, for approximately five minutes to increase blood flow and elevate your heart rate. Follow this with dynamic stretches that target your shoulders, arms, and core. Arm circles, torso twists, and leg swings are great examples. These movements enhance flexibility and ready your body for the exercises ahead. Remember to focus on controlled movements and gradually increase the intensity to avoid overexertion.
Dumbbell Bicep Curls
The first exercise in Malaika's routine is dumbbell bicep curls, a classic move that targets the biceps muscles. Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward. Keep your elbows close to your body and curl the dumbbells up towards your shoulders. Focus on squeezing your biceps at the top of the movement and slowly lower the dumbbells back down. Perform three sets of 10-12 repetitions. Ensure you maintain proper form throughout to maximize muscle engagement and prevent strain. Avoid swinging your body to lift the weights; instead, use controlled movements.
Hammer Curls for Arms
Next up are hammer curls, a variation that works the biceps and forearms. Hold dumbbells with palms facing each other, in a neutral grip. Keeping your elbows still, curl the dumbbells up toward your shoulders, maintaining the neutral grip. As with bicep curls, squeeze the muscles at the peak and gradually lower the weights. Execute three sets of 10-12 reps. Hammer curls are highly effective for building overall arm strength and definition. Pay attention to your form, and remember to control the descent. This exercise adds variety to your arm workout and focuses on a slightly different area of the arm compared to traditional bicep curls.
Overhead Triceps Extensions
This exercise is excellent for targeting the triceps muscles, located at the back of your upper arms. Hold a dumbbell with both hands directly overhead, arms fully extended. Bend your elbows to lower the weight behind your head, keeping your upper arms close to your ears. Extend your arms back to the starting position, squeezing your triceps at the top. Perform three sets of 10-12 repetitions. This move effectively isolates the triceps, helping to tone and strengthen the back of your arms. It's crucial to maintain controlled movements and avoid arching your back.
Dumbbell Rows & Core
This exercise blends arm strengthening with core engagement. Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend at the knees and lean forward, keeping your back straight. Let the dumbbells hang down towards the floor. Pull the dumbbells up toward your chest, squeezing your shoulder blades together. Slowly lower them back down. Execute three sets of 10-12 reps. This row targets the back muscles while providing core stability. Ensure your back remains straight during the movement, and your core is engaged to prevent injury. Focus on controlled pulling and lowering.
Plank with Dumbbell
Engage your core with a plank while holding a dumbbell. Position yourself in a standard plank position, with your forearms on the ground and your body forming a straight line from head to heels. Place a dumbbell on the floor slightly to the side of your hands, reaching for it with one arm, pulling the dumbbell towards your body, and then slowly placing it back. Alternating hands, maintain a stable core throughout the exercise. This dynamic plank challenges your core muscles and engages your arm muscles to a degree. Perform three sets, holding the plank for 30-60 seconds each, with dumbbell reaches performed continuously. Make sure your body remains in a straight line during each reach.
Dumbbell Russian Twists
To further activate your core muscles, perform dumbbell Russian twists. Sit on the floor with your knees bent and feet slightly raised off the ground. Hold a dumbbell with both hands in front of your chest. Twist your torso from side to side, tapping the dumbbell on the floor beside you on each side. Keep your back straight and your core engaged. Perform three sets of 15-20 repetitions. This exercise effectively works your obliques and improves core strength. If you find it challenging, you can keep your feet on the ground. Focus on controlled movements and avoid twisting too quickly.
Cool Down & Stretching
Conclude your workout with a cool-down period. This is essential for muscle recovery and to prevent post-workout soreness. Start with light cardio, like walking, for about five minutes. Then, perform static stretches, holding each stretch for 20-30 seconds. Focus on stretching the muscles you worked during the routine – biceps, triceps, back, and core. Examples include tricep stretches (stretching your arm over your head), bicep stretches (extending your arm and pulling your fingers back), and torso stretches (twisting your torso). This will help improve your flexibility and promote muscle recovery, setting the stage for subsequent workouts.
