Flabby arms are something no woman wants to deal with, yet this problem seems to be all too common.
With a little work, it’s quite possible to tone your arm muscles through some basic exercises. Performed routinely, these will help firm and tighten your arms.
Women are frequently hesitant to begin an intense arm workout, especially when lifting weights is concerned, for fear they will become overly buff / muscular. You can relax – toning exercises, even performed with dumbbells, are only going to help firm your muscles and maintain a lean, slender, feminine look. You won’t end up looking like an Amazon!
Toning Muscles vs. Reducing Fat
For ideal results, it’s important to identify the underlying cause of arm flab. If you have a fairly slender physique with low body fat and little excess fat on your arms, simple arm exercises to firm and shape your muscles will be all you need.
On the other hand, if your arm flab seems to be caused by extra fat, or if you have a heavier physique, then simply doing arm exercises may not be enough. No exercise will cause you to lose fat from just your arms – it’s simply not possible.
To lose actual fat from your arms, you’ll need to incorporate diet and cardio to reduce your overall weight. These arm exercises can still be a fantastic addition to improve your results, though!
Let’s take a look at some toning exercises now.
What you’ll need: A set of dumbbells. 3 or 5 lb dumbbells are ideal for most women.
What to do: For each of these exercises, do 9 to 15 repetitions. If that’s too difficult, step down to a smaller weight. After you’ve done your repetitions, take a short break (you can work the other arm during this time if you want) then do a second set. For best results, try to do 3 total sets of each exercise.
Bicep Curls: Stand upright, feet slightly spread, and hold your arms at your sides. With one hand holding a dumbbell , rotate your hand so that your palm is facing away from you. Slowly lift the dumbbell by pivoting at your elbow only (hold the rest of your body still). When the weight is close to your shoulder, slowly lower it back to the starting position. Only lift with one arm at a time.
Triceps: Standing upright, pick up a dumbbell with one hand, and raise that arm straight above your head so you are holding the dumbbell as high as you comfortably can. Pivoting at your elbow, slowly lower the dumbbell towards your upper back, then gently raise it back up to the starting position. The weight should remain parallel to the direction of travel.
Upright Row: With a dumbbell in each hand, palms towards your body, hold your arms to where the weights are in front of your thighs. Slowly lift the weights towards your chest, pivoting at the elbows and shoulders, then slowly lower the weights once more.
You can do more exercises if you really want to push yourself, but these three techniques work all of the major muscle groups necessary to develop toned arms.
Putting These into a Routine
While these exercises are quite effective, it’s important to remember they are designed to tone your muscles by developing new, lean muscle fibers. In order for your muscle tone to improve, your body needs to rest.
Don’t do these exercises every day. To make progress, your muscles need time to recover, and doing these too often will significantly slow your progress.
Definitely avoid working your arms two days in a row, even if you are using different exercises. For best results, give yourself 48 hours between workouts (in other words, aim to do these every third day).