Slimming down your arms calls for a two-part approach involving a healthy diet and exercises that target the arms. As long as you burn more calories than you take in, you will lose weight, but toning muscles requires a bit more work. A combination of cardio exercise and strength training can create slim arms. You don't need special equipment to get firm arms, but if you use weights or resistance bands, exercise with low weights and more repetitions to avoid building too much muscle mass.
Cardio
Cardio exercise elevates the heart rate and burns calories. Many cardio activities will help you slim your arms. If you work out at a gym, use machines that incorporate arm movements such as elliptical and bike trainers with arm bars, and rowing machines. Swimming, rock climbing, kayaking and kick boxing are good activities for elevating the heart rate and exercising arms as well as the whole body. Try taking a vigorous walk and pumping your arms while holding low-weight dumbbells.
No Equipment
Pushups are excellent for the triceps at the back of your upper arm and the deltoid muscles in your shoulder. Beginners should start with pushups done from a bent knee position, with the knees resting on the floor. As your fitness level increases, do regular pushups. Yoga positions such as downward facing dog both strengthen and stretch the arms. Stretching arm muscles after exercising is important to prevent injury to the muscles and it helps create a long, lean look.
Resistance Bands
Resistance bands come in a variety of styles and tensions and are easy to work with. Start with low-tension bands with comfortable handles and increase the tension as your fitness level goes up. Stand on the middle of a band and do curls to exercise your biceps. Arm raises out to the side while standing on the band will tone your shoulders. Eight to 10 repetitions of each exercise gives an efficient workout. Special exercise routines using resistance bands are available on DVDs and are good if you need a structured workout.
Weights
Regularly working with weights such as dumbbells and kettlebells will slim and tone arms. Several variations of triceps extensions and bicep curls strengthen muscles and you can perform them while standing or sitting down. Exercises with weights are easily adaptable to different fitness levels. Start slow, use low weights and do two to three sets of eight to 10 repetitions for a really efficient workout. Don't forget to stretch the muscles you have worked after exercising. Consider enlisting the aid of a personal trainer if you need help developing a workout regimen.
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