Many women have mentioned to me that they prefer to avoid using weights when it comes to toning their arms because they ‘don’t want to overdo it’ and end up looking too muscular.
So let me start by saying that most women have to work quite hard on their arms to get them looking really muscular and bulky. In fact using light to moderate weights when exercising your arms, is a great way to get them looking toned and fabulous!
I also mention that having toned and sexy arms now will help prevent you from forming those UN-savory chicken wings later on in life!
Workouts: Practicing whole workouts that target the various different muscles of your arms is the besTop Tips For Toned Armst way to carve sexy toned arms. Ideal workouts include:
- Kettlebell workouts
- Suspension training
- Pump class
- Weight training
Specific exercises: There are many different exercises that can be used to target specific muscles of your arms and shoulders. Below are some of the ones I find the most effective (remember you can use different weighted dumbbells, resistance bands or just get creative with what you have at home!).
- Bicep curls
- Lateral raises
- Triceps extension
- Triceps dip
- Chest press
- Push-ups and push-up variations (triangle push up is great for toning your triceps!)
- Plank and plank variations
Sports: If you want to expand on your arm strengthening practices, then why not consider participating in some of these sports:
- Rock climbing
- Kayaking (basically any form of rowing!)
- When using different weights such as dumbbells, kettlebells or medicine balls, change your grip and movement to work on different muscles in your arms and shoulders.
- Don’t over focus on just one muscle, such as the biceps, and then neglect the rest. Just like working out on your core, you should aim to work all the different muscles for the best toning effect.
- Incorporate arm strength into daily activities. E.g. when stuck in traffic, position your arms on the steering wheel at 3 and 9 o'clock and then practice reps of squeezing and pulling.
- Expand on other exercises, such as the plank, by adding in some up-down’s and arm rotations.
- If you go running/jogging/walking, incorporate some wrist weights (or even get creative and use something from around the house like water bottles) and incorporate some arm movements into your workout.
Remember that after targeting any muscle group it is a good idea to stretch it out afterwards to help loosen the muscles and reduce pain and cramping the next day.