Look no further than your closet for inspiration to tone your arms. Hangers full of sleeveless tops and dresses are daring you to slip them on. By committing to a routine that includes a regular cardio workout along with strength training two to three times a week, you can go a long way toward your goal of showing off those toned pipes. For added incentive you can add daily exercises to tone your arms that only take a few minutes at a time.
Moving Downward Dog
Rather than hefting 5-lb. dumbbells, support your own weight by performing the Moving Downward Dog to tone your arms. Starting out on your hands and knees, curl your toes under and press your hips up toward the ceiling. Straighten your arms and slide your shoulder blades down your back. Adjust your feet so that they're hip-width apart and maintain an active press against the floor with your hands. After a couple of breaths in Downward Dog, lower back to your knees. Take two breaths, and then lift your hips back up into Downward Dog. Continue in this manner for up to two minutes.
Dolphin Plank Pose
Lie on your stomach or an exercise or yoga mat for the Dolphin Plank pose, an upper arm toning exercise. Lift up onto your elbows, making sure they're situated directly below your shoulders. Clasp your hands together, and curl your toes under. Inhale and then lift your torso and legs off the floor, maintaining an active lift through your hips. Contract your abs, thigh and butt muscles and breathe normally as you stay in Plank pose for up to one minute.
Hand Push
The hand push exercise only takes as long as it takes you to inhale and exhale very slowly 10 times. Bring your hands, palms together, in front of your chest with your fingers pointing toward the ceiling. Inhale deeply and then push your hands together as hard as you can while exhaling. Your arms should tremble slightly if you are doing this correctly. Repeat nine more times as you exercise your biceps, triceps and, as an added bonus, your chest muscles.
Body Drops
The body drop is not only an effective arm-toning exercise but a stress release. Sit in a cross-legged position on the floor. Bring your hands down by your outer thighs and fold your fingers into fists. Push against the floor with your knuckles, and on an inhale lift your body off the floor. Your feet will remain on the floor throughout. Exhale and drop back down to the ground. Continue body dropping for up to two minutes.
References
- Mayo Clinic: Strength Training
- Yoga Journal: Poses: Arms
- "Yoga for Women"; Shakta Kaur Kalsa; 2007
- "Kundalini Yoga"; Maya Fiennes; 2007; DVD
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