You want to tone your arms and eliminate the flab? Well, you’re in the right place. Every woman does; however, it doesn’t have to be complex with fancy equipment. Do the right exercises, and you will be thrilled with your toned, strong arms. Let’s dive into the best exercises for toning your arms and get you on the way to success!
1. Push-Ups
Push-ups are a classic exercise for good reason. They work multiple muscle groups, including your arms.
How to Do It:
Get into a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the floor.
Push yourself back up to the starting position.
Tips: Remember to keep your body straight and contract your core.
2. Modify by doing push-ups on your knees
Tricep dips are also a great workout for the back of the arms.
How to Do It:
Sit at the end of a chair or bench, holding on to the sides with hands on each side of the hips.
Hips slide off the edge, and lower bodies bend elbows.
Press back up to the starting position.
Tips: Keep your elbows close to your body and your shoulders down.
3. Bicep curls
Meanwhile, bicep curls build up the front side of the arms.
How to Do It:
Stand with feet shoulder-width apart and weights in each hand.
Keeping palms facing forward, curl the weights towards the shoulders.
Slowly lower them back down.
Tips: Don’t swing your body; make the movement controlled.
4. Overhead Tricep Extension
This exercise calls for action through the triceps and contributes to arm definition.
How to Do It:
Stand with your feet shoulder-width apart and grab a one-handed weight.
Raise the weight above your head with extended arms, fully
Lower the weight behind your head by bending your elbows, then extend your arms.
Tips: In the process, try as much to ensure your elbows are as close to your head as possible so that you avoid injury to your shoulders.
5 Dumbbell Rows
Dumbbell rows work not just in the arms but also in the back; therefore, they provide a complete workout for your upper body.
How to do it:
Bend at the waist and take a dumbbell in one hand to support a table or chair.
Pull the dumbbell in toward the hip, keeping the elbow close to the side.
Drop the weight back down.
Tips: Think about squeezing the shoulder blades towards each other at the top of the movement.
6. Arm Circles
These work wonderful as either a warm-up or a cool-down exercise.
How to Do It:
Stand with your arms by your sides and at shoulder height.
Softening both your arms, begin to make arm circles. Start small. Continue to rotate and make the circles bigger.
After 30 seconds, start to circle your arms in the opposite direction.
Variation: You can also do this exercise with arm circles while in a lunge position.
Tips: Make the movement as slow and fluid as possible without tensing your shoulders.
7. Plank with Arm Lift
This exercise will work your core and arms simultaneously.
How to Do It.
Begin in a plank with your hands under your shoulders.
Raise one arm straight out in front of you, then lower it to the ground. Repeat the other arm.
Pointers: Keep your hip still and do not move it side to side.
8. Hammer Curls
Hammer curls are performed the same as a bicep curl, except a different style of grip is used, which will target a different muscle group.
How to Do It:
At shoulder-width, stand with your feet, holding in your hands at shoulder-width, with your palms facing your body.
Curl the weights up to your shoulders.
Lower yourself to a sitting position gently.
Tips: Keep your elbows close to your body; never use momentum.
Conclusion
Toning your arms calls for a bit of consistency and the right type of exercises. Add these moves to your workout routine, and you’re well on your way to results. Remember, for these moves, form is key to preventing injury and effectiveness. So stick to it, and you will have those awesome, toned arms you desire. Onward with enjoyment!
