Show off toned arms in tank tops and tees with exercise routines designed to target the arms. Strength-training with weights or using your own bodyweight will sculpt your biceps, triceps and forearms. You will need to work out three to five times per week and incorporate cardiovascular exercise into your weekly routine as well to assist in fat-loss and uncover hiding muscles. Furthermore, a nutritious diet will aid in weight-loss and boost energy levels for exercise.
Target the triceps muscles with exercises using your bodyweight as well as resistance in the form of weights or gym machines. The triceps is the muscle on the back of the arm that really pops out when toned for well-defined arms. Choose three to four exercises that target the triceps and do them two to three times as part of your exercise routine. Exercises that tone the triceps include pushups, triceps kickbacks, triceps extensions and triceps dips. Aim to do 10 to 15 repetitions of each exercise or until fatigue sets in for two to three sets in total.
Strengthen the biceps muscles on the front of the upper arms with bicep-defining exercises two to three times per week. Exercises that target the biceps specifically include biceps curls, hammer curls, preacher curls and lat pull-downs. Do these exercises with a weight that is heavy enough to cause fatigue by the 10th or 15th repetition and complete two to three sets in total.
Don't Forget the Forearms
The forearms are often forgotten about as part of a strength-training routine but it's muscles create a strong and sexy arm when developed. Add forearm exercises to your arms routine with wrist curls done with a barbell or dumbbell. Select a weight that causes fatigue by the 10th or 12th repetition and complete three sets in total. Do this exercise at the end of your arms routine so you don't fatigue the smaller arm muscles too early in your workout session.
Define with Yoga
If you think yoga only involves stretching and meditating, think again. Yoga is a workout for the mind, body and soul that includes a variety of poses to challenge the arms. Asanas such as downward facing dog, crow pose and warrior 2 in which you maintain your arms at shoulder-height for a few deep breaths, all strengthen the arm muscles. Try an arm-defining yoga routine in the comfort of your own home two to three times per week for 15 to 30 minutes. Incorporate a flow from downward dog, front plank, upward dog, warriors 1 and 2 and balancing crow poses. Repeat the circuit three times.
- Muscle & Strength: Doug's 5 Day High Definition Routine
- The New Rules of Lifting For Women: Lift Like A Man, Look Like A Woman; Lou Schuler et al.; 2008