The Ultimate Arm Toning Workout
Would you like to look better in sleeveless shirts? Could your arms use some better definition? If so, there's a workout tailor made for arm toning that's guaranteed to help you lose tricep fats and get you the firm arms you've been longing for.
This ultimate arm workout will tone and strengthen your biceps, triceps, shoulders, and forearms. Are you ready? Let's get started!
Every good workout starts with a good stretch. Here are some great moves to get your arms loosened up and ready to work:
Neck and Shoulders: Start with some basic head rolls and exaggerated shoulder shrugs to get your neck and shoulders warmed up. Stretch your muscles as much as possible while you roll your head forward, back, and to the sides. Do this for 1 minute.
Biceps: Stand up with your arms out to the sides to form a "T". The palms of your hands should be parallel to the ground. Holding your arms in position, gently rotate them until your palms are facing behind you. Hold this stretch for 30 seconds.
Triceps: Reach your right arm up. Bend it at the elbow just behind your head, and reach your right hand toward your left shoulder blade. Now take your left hand and grab your bent right elbow, pulling it farther back. Hold for 20 seconds, then switch sides.
Wrists & Forearms: Extend your right arm in front of you, and point your fingertips toward the floor. Use your other hand to gently pull the fingertips closer to your forearm. Then repeat the stretch with your fingertips pointing upward. Hold each stretch for 30 seconds, then switch hands.
Now it's time to get down to business! Here are three classic exercises that will make your arms look their best.
Don't worry if you can't do a bona fide push-up on the ground. You can get the toning benefits of push-ups regardless of your current fitness level. Push-ups tone your biceps, triceps, forearms, and chest.
Start by leaning against a wall in a standing push-up position. Extend your arms and push yourself away from the wall. Do three sets of 10 wall push-ups.
As your strength improves, you can increase your difficulty by bringing your hands closer together on the wall. Once you've mastered that, move on to countertop push-ups, using your kitchen counter instead of a wall.
The next step is knee push-ups. When you can comfortably do modified knee push-ups, try doing a regular push-up from plank position. It will be a struggle at first, but all the exercises you did leading up to this point have strengthened your arms. It won't be long before you can push yourself up from the floor without the help of your knees.
Use a sturdy chair or bench for this exercise. Start by sitting on the chair or bench. Grip the seat with your hands and move your body forward until your butt is in front of the seat. Keep your legs bent in a sitting position.
Now dip your body downward, and push yourself back up using your arms. You should feel tension in your biceps and triceps. Continue doing chair dips until your muscles feel weak and shaky.
Dumbbell Curls and Kickbacks
Dumbbells can add resistance to your weight training, making your arms work even harder. You can also use elastic workout bands to achieve this effect.
For your biceps, grip a dumbbell in your right hand. Sit down and place your elbow against your right inner thigh. Bend your elbow so that your right arm is curls up in a flex. Then release, straightening your arm once more. Do 3 sets of 10, then repeat with the left arm.
For tricep kickbacks, take a dumbbell in your right hand, and lean forward at the waist. Keeping your right elbow a high as possible, extend your arm until it is straight out behind you. Then bring it back in to your chest. Do 3 sets of 10 kickbacks, then repeat with the left arm.
You can get extra toning throughout the day by lifting objects, participating in cardio workouts that involve the arms, and doing playful activities like swimming or pushing a toddler on a swing. The more you use your arms, the better their tone will be!
Just remember to give yourself a day of rest between your arm workout sessions. Working out tears down our muscles and helps get rid of love handles. Resting allows them to rebuild themselves stronger and leaner.