Toned and defined arms are not beyond reach with an effective fitness program that includes both cardiovascular exercise and strength training. Effectively toning your arms requires a multi-pronged approach which stresses curbing calories to lose flab in the arms, cardio to burn additional calories and strength training to replace fat with muscle and develop tone. Working your arms can be combined with your regular exercise routine. The Centers for Disease Control recommend performing at least 150 minutes of cardiovascular exercise per week as well as two days of strength training the major muscle groups.
Step 1
Warm up the body with 5 to 10 minutes of moderate aerobic activity. Some good choices of aerobic activity include jumping rope, jogging in place, dancing or jumping jacks.
Step 2
Perform arm circles without weights. Holding weights will help you to tone faster but your arm muscles may not be strong enough to exercise with weights in the beginning. Bring the arms out to the sides at shoulder height. Circle the arms in small circles to the front for 20 repetitions. Reverse the circles and repeat for 20 more reps.
Step 3
Stand in front of a wall with your hands on the wall, shoulder-width apart. Walk the feet away from the wall until your body makes a 45-degree angle with your hands. Bend your elbows and lower your upper body towards the wall. Extend your elbows to push back to start. Perform as many wall push-ups as possible until your muscles fatigue.
Step 4
Hold a 3- to 5-lb. weight in each hand with your arms by your sides. Bring the arms up over the head and touch the weights together into a "V" shape. Lower the arms back down to your sides. Repeat until your arms are fatigued.
Step 5
Bend at the waist and lean the upper chest forward slightly. Holding a weight in each hand, place your arms by your sides. Bend the elbows to a 45-degree angle and press the lower arms straight and slightly behind you. Bend the elbows again to return to the starting position. Repeat until your muscles fatigue.
Things You'll Need
- 3- to 5-lb. weights
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