Lifestyle Blog

6 Simple Exercises to Tone Your Arms

Fitness, General Health, Lifestyle

Having toned arms is a goal for many of us. Strengthened arms help you feel more ath-letic and fit in everyday life. Whether it’s carrying that heavy bag of groceries, or lifting up your toddler, the exercises below will not only improve your functional movements, but will also accentuate definition in those spaghetti straps and tank tops!

“In order to achieve muscle tone in your arms, you need to engage in strength training paired with a cardiovascular exercise routine. This helps reduce the body fat covering

your muscles, so that you can see the definition and shape. In addition, it is important to maintain eating a healthy, well-balanced diet to achieve your desired look,” says Jen-nifer Mosley, CHLI Fitness Expert.

“Sometimes people are concerned with not getting ‘bulky,’ but that doesn’t mean that you should shy away from using a heavier weight. Simply going through the motions with insufficient effort, or too light a weight, will produce little results. The good news is, the more muscle tissue that you add through strength training, the greater your basal metabolic rate (resting metabolism) will be. You will be burning more total calories and fat while at rest, in turn also reducing your overall body fat.

What exercises specifically target arms?

To sculpt some seriously strong muscles all you need is a pair of dumbbells. Training with a resistance that produces your muscles to fatigue between 10-15 repetitions works well for most individuals. Take a short rest period in-between sets, 30 – 60 sec-onds for most exercises in order to keep your heart rate elevated as well as give the muscles a brief rest and recovery period before the next set.

So get ready to incorporate a variety of arm exercises into your regular workouts and notice the results

Bicep Curl with Forward Leg Lunge

Start standing with your feet hip-width apart holding a dumbbell in each hand. Take a big step forward with your right leg, whilst keeping hips facing forward. Bend your knees and lower down maintaining straight posture. Simultaneously, bend your elbows and bring both the weights toward shoulders, keeping elbows pointing down. Step back to standing as you come to start.

That is one rep, change leg and step left.

Overhead Tricep Extension

Start standing, holding one dumbbell with both hands. Lift the weight overhead, arms straight, feet hip-width apart and spine straight, core engaged. Keep your upper arms by your ears and hands holding up the dumbbell. Then bend your elbows to lower the weights slowly behind your head. Pause, then straighten arms, returning to start.

That is one rep.

Tricep Dip

Start seated on a chair or bench and grip the front edges with both hands. Slide yourself forward until your glutes are hovering just off the seat and your legs form 90-degree an-gles. Straighten your arms. This is your start position. Lower you body down until your

elbows form 90-degree angles. Engage the back of your arms to press back to start. Keep your posture straight and strong.

That is one rep.

Dumbbell Press on a Swiss Ball

Lay down on your back with your knees bent and feet placed flat on the ground. Roll your body down until the middle of your back is on the ball and you have your neck sup-ported. Raise your hips up for stability. Hold a dumbbell in each hand and extend arms up over shoulders, palms facing toward each other. This is your start position. With con-trol, bend your arms and lower them to the side until your elbows form a 45-degree an-gle with the body. Slowly reverse the movement and return to start.

That is one rep

Rear Deltoid Fly

Start standing with your feet hip-width apart and knees slightly bent. Hinge at the hips, engaging the core and let your arms hang straight down from shoulders. Holding a pair of dumbbells, the palms of your hands face towards your body. Raise both arms out to the sides with elbows slightly bent and squeeze shoulder blades together. Return to the start.

That is one rep.

Standing Shoulder Press

Start standing with your feet hip-width apart and knees slightly bent. Start by holding a pair of dumbbells, with your palms facing outwards, arms bent and elbows wide, above your shoulders. Press both of the weights directly overhead until both arms are straight, wrists strong, in line with your forearms. Pause, then slowly lower back to the starting position.

That is one rep.

Come visit us for an exercise class with Jenny, or even book a private training session. For the Fitness Schedule and more information visit CHLI.