Pushups are Ditto's first arm workout for post-50 ladies. Place your hands behind your shoulders and pull your feet back to form a high plank for pushups. Strong core and neutral spine. Bend your elbows to slowly descend your body toward the floor while maintaining good form. Raise yourself with your hands.
For bicep curls, you'll hold a light- to moderate-weighted dumbbell in both hands. Plant your feet hip-width distance apart, and maintain a tall stance. Bend both knees just a bit. Then, curl the dumbbells up to your shoulders before gradually lowering them back down.
Dumbbell bent-over rows require two moderate to heavy dumbbells. Kneel and place the weights in front of you. Maintain a neutral spine and stimulate your core when sitting. With one arm, slowly move your right elbow to the top of your ribcage to raise the weight to your hip. Reduce weight slowly. Switch sides and repeat.
Start overhead triceps extensions with feet hip-width apart and parallel. Kneel slightly. Press a moderate-to-heavy dumbbell overhead with each hand. As you drop the dumbbells behind your head to a 90-degree angle, keep your elbows close to your head. Press the dumbbells with straight arms. Reduce them slowly.
The lateral lift concludes Ditto's daily arm workouts for ladies over 50. Hold a light-to-moderate dumbbell. Place your feet hip-width apart and parallel. Bend your knees slightly. Arms at your sides, palms facing in. Lift your arms to the sides and slowly lower them.
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