Sit-throughs are dynamic full-body exercises that focus your core and arm muscles by activating upper-body strength and stability.
"Start on hands and knees at a table. Push through the floor with your hands to elevate your knees three inches. Lift your right foot and sweep it underneath you to the left as you twist your torso, keeping your right hand and left foot on the floor. Lift your left hand as you sweep your right foot through. Repeat on the other side from the center." Try three or four 10-to-12-rep sets.
"The Pallof press is one of the best core and upper body exercises," explains Furr. You may focus your shoulders, arms, and core by adding a push or rotation to this activity.
Connect a cable machine or resistance band to a solid anchor. Sideways to the anchor point, feet shoulder-width apart. Stand with arms outstretched and hands at chest height holding the resistance band. Return the band to your chest after pushing it out in front of you. Do three or four 10-to-15-rep sets.
"Plank shoulder taps strengthen core, glutes, arms, wrists, and shoulders," says Furr. "This exercise can also reduce lower back pain, improve posture and flexibility, tighten your midsection, and strengthen your shoulders."
Start in a plank with your hands behind your shoulders and your body straight from head to heels. Lift your right hand and tap your left shoulder while engaging your core, then lower it. Flip and repeat. Try three sets of 20–30 shoulder reps.
"Get into a high plank position with shoulders-width hands and legs outstretched. Stay grounded via your toes and keep your feet hip-width apart.
Bend your elbows gently and drop yourself to the floor until your elbows are 90 degrees, keeping your abs firm. Push yourself up by pressing into the floor and contracting your chest." Try three or four 8–12-rep sets.
This belly and arm fat loss workout ends with the overhead dumbbell press. Furr says, "The standing overhead press is a movement that reaches far beyond just an upper body pressing movement." "This compound movement requires upper-body strength and core stabilization."
Hold a dumbbell in each hand at shoulder height with palms facing front. Press the weights above until your arms are completely extended, then drop them to shoulder height. This exercise works the shoulder deltoid muscles, giving you toned arms. Try three or four 10-to-12-rep sets.