What Are the Best Ways to Get Slim Arms?

A close-up of a Caucasian female's arm curling a dumbbell
Slimming down your arms requires strength training and cardiovascular activities. (Image: Liquidlibrary/liquidlibrary/Getty Images)

Getting slim and toned arms isn't as simple as doing arm exercises. Spot reducing doesn't work. You can perform moves to tone those muscles, but if there's a layer of fat covering them, all your hard work goes unnoticed. Combining strength training with fat-shedding cardiovascular activities is your fast track to an awe-worthy upper body.

Build Muscles by Lifting Weights

Woman exercising with dumbbells
Perform strength training two or three times a week. (Image: Jupiterimages/Polka Dot/Getty Images)

Free weights, machines, dumbbells -- any type you choose will help build and sculpt your arm muscles. Some of the types of moves you’ll want to perform are biceps curls, dumbbell bench presses, lateral pull downs and shoulder presses. These moves all have both toning and slimming effects. Perform strength-training exercises two or three times a week on alternating days to allow your muscles time to heal.

Tone Arms During Cardio

side profile of a young woman exercising on a rowing machine in a gym
Rowing provides cardiovascular training. (Image: George Doyle/Stockbyte/Getty Images)

Cardiovascular workouts are immensely important for heart health and for shredding unwanted pounds. You should engage in 20 to 30 minutes of intense cardio three to five times a week. You can tone your arms while you get your heart pumping by getting them involved. Give the rowing machine a try; it offers cardiovascular benefits and tones your arms, legs and your core muscles. If rowing isn’t for you, pump your arms as you run or blast through elliptical workouts; for best results strap on weighted armbands and keep them moving.

Get Yoga Arms

Young woman exercising
Plsnk pose helps tone arms. (Image: capdesign/iStock/Getty Images)

Along the same vein of using your body’s own weight for toning, certain yoga poses engage every part of your arms, giving you a sculpted upper body without lifting a weight. Planks, side planks, and Downward and Upward Dog are all poses that will help you achieve slimmer arms and an improvement in upper-body strength. You hold each pose for the duration of five breaths, then repeat the entire set five times. Do this three to five times a week.

Burning and Consuming

Woman hands and green salad during a meal
A healthy diet is necessary as well as exercise. (Image: Jill Chen/iStock/Getty Images)

Building your arm muscles isn't always enough to achieve a slim and toned look. If you have additional weight to lose, your arm muscles won't be visible. Combining exercise with a healthy diet is the most effective way to achieve fat loss. Dropping a pound or two a week is considered a healthy rate of loss. The process is really about eating healthy and burning off more calories than you consume. A pound of fat consists of 3,500 calories. So you would be using your diet and exercise routine to create a deficit of at least 500 calories a day to achieve a loss of one pound per week.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.