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How to Get Feminine Arms

by
author image Jona Friedman
Jona Friedman began writing freelance articles for the "Sacramento Bee" in 2009. She has been a personal trainer for over nine years and holds a Bachelor of Science in exercise science from Long Beach State University. She has worked for California Family Fitness, Bally Total Fitness and Golds Gym. She is also a NASM-certified personal trainer.
How to Get Feminine Arms
A woman with toned arms. Photo Credit DragonImages/iStock/Getty Images

Many women seek slender, sexy arms, as a result of their dieting efforts. This is particularly true during warm weather months when tank tops, bathing suits and short-sleeved shirts are the norm. The development of bulky arm muscles on women through either weight training or other exercises is unlikely because women produce much less muscle-building testosterone than men. However, overeating and lack of cardio exercise may contribute to larger female arms. As with any weight loss regimen, women can slim down their arms with diet and regular exercise.

Step 1

Improve your diet to help reduce fat across your body, including your arms. Pay close attention to the foods and beverages you consume, and include lean proteins such as fish and chicken, along with fresh fruits, vegetables, complex carbs and low-fat dairy. Eliminate empty calories such as candy, cookies, donuts, fruit juices and sodas.

Step 2

Eat frequently throughout the day to keep your metabolism revved up. Five or six small meals daily are more effective at helping you maintain a slender figure than two or three larger meals because you avoid "starvation mode." This is where your body hoards most of your caloric intake out of fear that you may not eat again for awhile. Counteract this excess body fat storage by stabilizing blood sugar levels, and suppressing your appetite, by consuming several portion-controlled meals every day.

Step 3

Develop firmer triceps with exercises such as bench dips, which do not require special equipment. Sitting on a flat surface with palms face down, walk your legs out until your buttocks are parallel to the floor. Slowly lower your body by bending your arms as low as you can, then push up to starting position. Repeat for three sets of 12 to 15 reps. Other good triceps exercises include dumbbell extensions and kickbacks, and close-grip pushups.

Step 4

Target your biceps by performing dumbbell curls. Sit on the end of a bench with a dumbbell in each hand. Let your arms hang naturally at your sides and grip the dumbbells with your palms facing forward. Bend your elbows to raise the dumbbells toward your shoulders and then lower the weights under control to the starting position. Keep your elbows close to your sides and your upper arms as still as possible throughout the exercise. Perform eight to 12 reps.

Step 5

Engage in three or four, 45- to 60-minute cardiovascular sessions per week. Running, bicycling, swimming, elliptical training and cross-country skiing can help to further tone the muscles of the arms and burn additional fat.

Step 6

Participate in at least two intense interval training cardio sessions per week. Choose any cardio exercise you enjoy and increase the intensity for one to two minutes and then sharply decrease it for another one to two minutes. Repeat this cycle for 20 to 30 minutes to burn calories, and slim and tone your arms.

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