If you want to have your arms toned and periodically google something like “How to tone flabby arms in a week” or “Best upper arm exercises”, you are in the right place. Sexy, toned arms are always in trend. Do you want strong, fitness model-like arms? We would show you what exercises are the most effective! Or you want to have lean and slim ballerina arms? Keep reading to know the way!
Because not only we have prepared top 7 exercises to get your arms toned, but also we indicate the result of each. All you need is just choose your perfect body image and focus your energy on practicing it regularly, once a day. Ready, steady, go!
How to Get Rid of Arm Flab
The headline here is: the key to having a sleek, toned body is burning enough calories. Practice your favorite vigorous activity 30-45 minutes daily. Running, walking on an incline of ten percent or more, swimming or dancing- pick the one you enjoy the most. And don’t forget about healthy nutrition and drinking enough water.
1. Plank exercise
We believe all modifications of planks are a great way to strengthen your arms and core. Keep in mind that your body should form a straight line from shoulders to ankles. Engage your deep abdominals; suck your belly button into your spine. Stay for the maximum possible time, but the moment you feel your core can’t handle it anymore and your lower back starts going down, take a rest.
2. Overhead Triceps Extension (with weights)
All you need is a dumbbell or a bottle of water. Stand with feet hip-width apart. Hold the dumbbell in one hand, arm extended straight overhead, another hand supporting right elbow to prevent it from flaring out. Bend your elbow, lowering the dumbbell behind head, then press back up to the starting position. Aim to 25-30 repetitions, then repeat on the opposite side.
3. Triceps Dips
This exercise requires the use of your body weight. Sit in the chair and walk your feet forward. Place your palms on the edge of the seat so your butt hovers above the floor, and your fingers point forward. Bend your elbows and lower your hips toward the floor. When your upper arms are close to parallel to the ground, push yourself back up to the starting point. Do this up to 10 times and try to complete three sets.
An Essential Guide to Get Ballerina Arms
There is a very important tip to getting the lean arm muscles we want to share with you- don’t forget to stretch after triceps dips, planks and all that. Stretching is essential for a lean, bulk-free look of your arms, and also keeps your joints moving freely.
You may also find interesting our Wake-Up Call Morning Workout (video)
4. Back Arm Stretch
Stretch your triceps by reaching one arm up and then behind your head, aiming for the middle of your back. Gently press on the elbow with the other hand and hold for 20 seconds and repeat on the other side.
5. Use the Pilates Band
It is cheap and easy to take resistance band with you wherever you go, and you can do so many exercises with it! For instance, stand with the band across your chest with arms bent. Squeeze your shoulder blades together to keep your arms in place and extend both arms out to the sides. Return to center. Perform 30-50 repetitions.
Next, extend your arms above your head, holding one end of the resistance band in each hand. Stretch the band out and slowly return to center. Aim to 25 repetitions.
How to Get Strong Sculpted Arms
To strengthen your arm muscles effectively, include these exercises into your daily fitness routine:
6. Biceps Curls
Start sitting on a flat bench or chair with your legs slightly apart. Take one of your heavier weights with one hand and place your elbow against your inner thigh. Engage your abs and keep your back straight. Slowly curl the weight up toward your chest, then slowly lower the weight back to the starting position. Repeat for 10 reps before switching arms. Do three to five sets on each side.
Continue with the next modification: stand up and grab a pair of dumbbells. Let them hang at arm’s length next to your sides. Turn your arms so that your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause for a while, then slowly lower the weights back to the starting position. Keep in mind that you should completely straighten your arms each time you turn to the starting position.
7. Twisting Knee Plank
As we mentioned above, the very plank modification is great for your arms and core. But this is the one you may find extremely challenging. It strengthens your upper and lower body, your arms, shoulders, and obliques.
So, get into plank position. Bring your right knee forward to touch your left elbow; hold for one second, then return to starting position. Do 20 repetitions and repeat for another leg.