Toned arms are the result of increasing your lean mass and reducing your body fat. You can achieve sleek-looking arms by creating a caloric deficit to promote fat loss and implementing strength training to increase the amount of muscle in your upper body. Train with specific exercises for your biceps, triceps and shoulders to develop a toned upper body. There's no need to spend hours at the gym; include five-minute exercises in your regular fitness routine focusing on your upper body.
Burn the Bicep
Your biceps are the muscles located on the upper front part of your arm. Build your bicep strength by performing three sets of 15 repetitions of two bicep exercises that can be done in five minutes. Complete bicep curls and hammer curls, alternating between both exercises. Use dumbbells that are challenging enough to perform three sets. Traditional bicep curls are done with your palms facing up and your elbows locked at your side. Hammer curls are similar, however, your palms are parallel, facing into your body. The slight shift in your palms works your biceps differently. Complete hammer curls and bicep curls slowly, keeping your weight controlled and not swinging your arms.
Triceps
Your triceps are the muscles found on the backs of your arms -- often the most flabby area. You can tighten your triceps with triceps dips and kickbacks, which the American Council on Exercise defines as two of the three top triceps exercises. Complete dips by using a sturdy chair and your own body weight for resistance. Place your palms on the chair and lift your bottom off. Bend your elbows to lower your body down, until your elbows are at 90 degrees. Pause and slowly straighten your elbows. Perform kickbacks using dumbbells. Using a chair, place your left arm down for support, leaning slightly forward and keep your dumbbell in your right hand. Bend your right elbow and extend your arm until it is straight. Hold your arm straight for two seconds, activating the triceps, and slowly lower down. Perform three sets of 12 repetitions for both exercises.
Pushups
Pushups tone the arms without taking much time to execute. Depending on your fitness level, there are a variety of pushup variations that you can choose from. Complete 10 pushups and slowly build muscular strength to increase your amount. Pushups can be done on your knees, for beginners, or on your toes for more advanced exercisers. Begin with your hands under your shoulders and on your toes. Keep your back flat and your abdominals engaged. Slowly bend your elbows and lower down until your nose touches the floor. Using your chest, shoulders and arms, press your way back to your starting point.
Considerations
While strength training moves develop muscle in the upper body, aerobic training is crucial to burn fat from your arms. The toning of your arms only shows when you eliminate the fat that lies on top of your arms. The Centers for Disease Control and Prevention suggests completing five hours of aerobic training per week. Consider monitoring your caloric intake to help reduce more fat and choosing healthy foods. Consume whole grains, lean meats, low-fat dairy products, fruits and vegetables instead of processed foods, soda and alcohol.
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