Sculpted arms and a tight waist are desired features. You can achieve lean and buff arms, as well as slim midsection, simply by understanding which exercises will get you there. Exercising correctly to build the body you want will help you reach your goals in a shorter period of time.
Burn it off
In order to see defined muscles on your body, you must get rid of the fat that covers them. Cardio training will help to burn fat off your entire body, including your arms and your stomach. According to the American College of Sports Medicine, it is recommended to train aerobically five days a week for thirty minutes a day. In order to burn the most amount of calories choose exercises that use the entire body like running, hiking, swimming or even kickboxing.
Sculpt Your Arms
Weight training will help to build lean muscles and shape your arms. Working the biceps, triceps and shoulders will get you toned arms. Using dumbbells train your biceps with bicep curls with your palms facing up, bicep hammer curls with your palms facing in and alternating bicep curls. Burn out your triceps with skull crushers lying on your back, dips on a bench and tricep over head extensions. Toning the shoulders requires doing military presses, front raises with your weights shoulder level and lateral raises taking your weight shoulder height. Aim for three sets of 12 repetitions for each exercise.
Target Your Tummy
Target training your stomach will help you build core strength. Complete a circuit of 20 repetitions of each exercise, doing the circuit three times. Engage the core with stability ball crunches followed by bicycle twists and reverse crunches. Stability ball crunches tone your tummy because your body is placed under a greater demand to do a sit up on an unsteady surface. Bicycle twists engage the obliques and reverse crunches slim your lower abdominals.
Yoga
Yoga helps to build both the muscles of the core and the upper body. Yoga Journal explains that poses like boat pose and plank pose work the core to whittle away unwanted fat. Plank pose can be done by holding the top of a push up and engaging the core. Boat pose requires more stability of the midsection but is done by sitting on your glutes and extending your legs out in front of you. Lift your legs off the floor about 45 degrees and hold this position. Yoga also works the upper body in poses like Downward Dog.
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