Strong, toned arms are important not only for looking good in your sleeveless tops but also for completing everyday tasks. It's much easier to carry groceries, kids and bags when your arms are toned and fit than when they are flabby and weak. Perform toning arm exercises three nonconsecutive days a week to get rid of arm flab once and for all.
Push-ups
Many people erroneously overlook the effectiveness of a push-up, which is one of the best exercises for improving upper-body strength and toning those stubborn triceps. If you are new to push-ups, you may need to begin with less intense variations, such as wall push-ups, before moving on to the standard push-up. Position yourself on the floor with your weight resting on your hands and toes. Align your hands directly below your shoulders, contract your abdominals, and stabilize your spine so that your body forms a straight line from your ankles to your neck. Bend your elbows and slowly lower yourself until your chest is 2 to 4 inches from the floor. Push back up to the starting position. Perform two to three sets of 10 to 15 repetitions of this exercise.
Dumbbell Curls
This exercise primarily works the brachioradialis, brachialis, biceps and anterior deltoid muscles. Sit on an exercise bench and hold a dumbbell in each hand with your arms extended. Begin with your palms facing your body, then bend your right elbow, rotating your palm up before your forearm reaches a horizontal position. Continue lifting until the dumbbell reaches shoulder-height. Repeat the curl with your left arm. Continue to alternate arms until you have completed eight to 12 repetitions. Perform two to three sets of this exercise.
Triceps Extensions
Triceps extensions work the triceps muscles in the back of your arm, which are often a trouble spot. Lie on a horizontal bench with your head at one end. Grasp an EZ bar with an overhand grip and your arms vertical. Slowly lower the bar to your forehead or behind your head by bending your elbows. Contract your triceps to straighten your arms and return the bar to the starting position. Keep your upper arms as still as possible throughout the movement. Complete two to three sets of eight to 12 repetitions of this exercise.
Front Press
This exercise mainly uses your anterior and lateral deltoids, clavicular head of your pectoralis major, and your triceps brachii. Stand or sit with your back straight, and hold a barbell with an overhand grip. With bent elbows, rest the bar across your upper chest. Press the bar overhead by extending your arms, then slowly lower the bar back to the starting position. You can also use dumbbells to perform this exercise. Complete two to three sets of eight to 12 repetitions of this exercise.
References
- Women's Healthcare Topics: Basic Upper Body Exercises for Women
- "The New Rules of Lifting for Women"; Lou Schuler, Cassandra Forsythe, M.S., Alwyn Cosgrove; 2007
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