If you arms jiggle when you wave or your thighs shake when you walk, you might find yourself cringing during the summer months. Both of these areas are common problem zones, but fortunately they can be trained with exercise. By removing excess fat with cardio exercise and toning the underlying muscles with strength training you can reveal leaner, firm arms and thighs.
Step 1
Complete 30 to 45 minutes of cardio exercise five to seven days per week. Cardio exercise burns calories to help you reduce any fat on your arms and thighs. Alternate various types of exercise and the intensity you work at to avoid hitting a plateau.
Step 2
Engage in strength training for your arms and thighs two to three times a week. Complete three to five exercises for your biceps, triceps, hamstrings and quadriceps muscles. Use a weight with which you can complete two to three sets of eight to 12 repetitions.
Step 3
Execute triceps kickbacks to tone the outside of your arms. Hold a dumbbell in each hand, bend over 45 degrees, keep your upper arms locked against your sides, press the weights back behind your body and return to the starting position.
Step 4
Perform bicep curls to firm the inside of your upper arms. Hold a dumbbell in each hand with your palms facing away from your body, start with your arms straight against your sides, move only your lower arms, bend your elbows to pull the weights up towards your shoulder and lower back down.
Step 5
Complete lunges to tone your thighs. Stand upright with your legs together, step two to three feet forward with your right leg, bend both legs until they create 90-degree angles, return to the starting position and repeat with the left leg.
Things You'll Need
- 2 Dumbbells
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