We’re always looking for new workout moves that hit multiple muscles. The best workouts, in our opinion, are ones that have multiple benefits and can work to tone several areas at once. If you’re a beginner at the gym, you may be looking for some time-saving arms and abs workouts. This type of 2-in-1 workout sesh is not only efficient, but it’s also beneficial for the body. And, combining arms and abs exercises is actually easier than you think.
To learn more about the best 2-in-1 exercises to tone your arms and tighten your core, we spoke with Lalitha McSorley, a personal trainer and physical therapist at Brentwood Physiotherapy Calgary, and Reda Elmardi, a certified Strength and Conditioning Specialist Trainer, registered dietitian and certified nutritionist. They recommend plank taps, burpees, and tricep dips to target your arms and abs. Find out more about these sculpting exercises below!
READ MORE: Sick Of Crunches? These Are The Most Effective Ab Workouts, According To A Personal Trainer
1. Plank Taps
Planks are a solid exercise for toning arms, McSorley says, as they require you to “hold your body weight in an isometric position while engaging the arm muscles.” This, she adds, helps “strengthen the muscles in your shoulders and arms without any additional resistance.”
And, to make them even more intense, you can add taps—touch each shoulder while in the plank position. Plank shoulder taps train and strengthens not only your core and your arms, but also your glutes, wrists, and shoulders. This exercise also helps reduce lower back pain, tightens your core, and improves your posture and flexibility.
2. Burpees
Beginners in the gym have most likely been advised to try burpees—there’s a reason that all branches of the British armed forces (Army, Royal Navy, Royal Air Force, and Royal Marines) routinely use the burpee in their training programs. Elmardi says that burpees are a part of every “great full-body workout.” They work out your legs, chest, abs, core, and your arms. What’s not to love?
To perform a burpee, he says to first “stand tall with your hands placed firmly on your hips.” Then, “squat down until your thighs are parallel to the ground.” Elmardi stresses that it’s important to keep your knees over your toes, otherwise, you could end up injuring your knees. Next, jump your feet forward and “touch the floor behind you while simultaneously jumping up” and push off from your left foot to stand back up. Elmardi recommends repeating this motion on the opposite side, as this is 1 rep. “Continue performing burpees for 20 reps total. You’ll not only burn tons of calories but you’ll also tone your whole body,” he says.
3. Tricep Dips
Another great 2-in-1 exercise for your arms and ab muscles are tricep dips. Tricep dips are a great exercise for toning arms, McSorley explains, because they “target the triceps specifically.” This exercise is not only simple, but you can also do it from anywhere! And, it doesn’t require any equipment so you could do tricep dips in a park, a gym, or your own home.
You can perform tricep dips by sitting on the edge of a bench and gripping the seat, as shown in the video above. You are able to “lift and lower your body,” using only your arms. This, McSorley says, helps “engage the triceps while also strengthening and toning them.”
The Bottom Line
Of course, the best exercises for you will depend on your body and your own personal needs. However, adding these 2-in-1 exercises to your workout routine that McSorley and Elmardi suggest can be a great way to tone up your arms and tighten your core—why not give them a shot?
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