Hello, strong ladies! 💪 I’m Bella Blake, and today we’re focusing on upper body strength. You don’t need a gym or fancy equipment to build a powerful upper body. Calisthenics offers simple, effective moves that will strengthen your arms, shoulders, and back using just your body weight. Let’s get started!
Why Upper Body Strength Matters
Upper body strength isn’t just for lifting weights—it’s essential for everyday activities like carrying groceries, picking up kids, or even improving your posture. Plus, strong arms and shoulders give you that toned, confident look!
The Routine: 3 Key Exercises
Perform each exercise for 3 sets of 10-12 repetitions. Rest for 30 seconds between sets. Adjust as needed to match your fitness level.
1. Push-Ups
Place your hands shoulder-width apart on the floor and extend your legs behind you. Lower your chest to the ground while keeping your body straight, then push back up. Modify by doing incline push-ups or knee push-ups if needed.
2. Tricep Dips
Find a sturdy chair or bench. Place your hands on the edge, facing forward, and extend your legs in front of you. Lower your body by bending your elbows, then push back up to the starting position. Keep your movements slow and controlled.
3. Plank Shoulder Taps
Start in a high plank position with your hands under your shoulders. Lift one hand and tap the opposite shoulder, then repeat on the other side. Engage your core to avoid rocking your hips.
Cool Down and Stretch
After completing the exercises, stretch your shoulders, arms, and chest. A simple arm cross stretch or child’s pose works wonders for releasing tension.
Strengthen and Empower
These calisthenics exercises are a fantastic way to build upper body strength without equipment. Remember to track your progress and celebrate your improvements along the way!
What’s your favorite upper body exercise? Share it in the comments—I’d love to know! 💛
