Arm Toning Exercises Unleashed !

Arm toning exercises involve a plan to shape several muscles in the arms. These include the biceps and triceps. The biceps muscles flex (bend) the elbow, and the triceps extends (straightens) the elbow. arm toning exercises

As a personal trainer, I get many questions from women clients about exercises for toning arms. 'Jiggly' arms is a common concern especially when summer is approaching. It's hard to wear sleeveless dresses when your arms lack definition and muscle tone. This is where arm toning exercises come in! In addition to sculpted arms, you will also notice better posture and spinal alignment. You will look, feel and function better! The plan must include certain exercises at the right intensity and must be part of a well planned home exercise program. The arms respond very quickly to the right arm toning exercises.

Before you begin, remember the 3 secrets to toned arms -

(1) Perform an aerobic exercise routine 3 times a week.

(2) Eat a healthy diet

(3) Perform the specially designed arm toning exercises that I use with my clients. You can download it for free by registering with your name and email address.

Remember that it's not possibly to 'selectively' lose the fat around the arms, since fat is lost uniformly from all over the body. Arm definition is obvious when body fat is below a certain level, which underlines the importance of aerobic exercise.

The arm toning exercises in the video below are a good demonstration of the biceps curls, hammer curls and overhead triceps extensions. Note how my client pushes himself to an intensity between 4 and 5 (explained below).

Download a free full colour arm toning exercises routine now!

This number guide will help you determine what intensity is right for you. The intensity of arm toning exercises will vary from 1 to 5, where 5 is the 'hardest'.

1 - Light exercise, where you can barely feel the muscle working. (this is what you feel in the first 1-3 repetitions)

2 - You can feel the arm muscles working (as you do more repetitions, you become more aware of the tension in the muscles)

3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.

4 - Moderate to high intensity, where your arms start to hurt, and you feel like you want to stop.

5 - High intensity, where you just can't continue. You need to stop and take a break.

For arm toning exercises to be effective, you need to push to an intensity that falls between 3 and 4. This will vary from person to person.

For some individuals, 10 repetitions of any of the below mentioned arm toning exercises is sufficient to get to 3, or even 4 (common for beginners). For more conditioned individuals, it takes a heavier weight, or more repetitions to 3 or 4.

Try the following arm exercises at home

Bench dips

Sit on the edge of your bed or a sturdy chair with your palms planted on each side of your hips and your fingers hanging over the edge. Walk your feet out a little so that your hips are off the chair. Keeping your knees bent, lower yourself until your elbows are at 90 degrees and your upper arms are parallel to the floor. Use your arms to raise yourself up and continue to raise and lower yourself 12-15 times. Do two to three sets. As this becomes easier, do the exercise with your legs straight.

Biceps Curls

In the standing position, grab a pair of light dumbbells, 3-5 lbs. In a controlled manner, raise the dumbbells by bending the elbow on the right side. Lower the dumbbell slowly and repeat on the other side. Repeat 10-15 times on each side. Do two to three sets. As this becomes easier, raise the weight by 1-2 lbs.

Triceps kickbacks

Start with a small dumbbell or some makeshift weights. Bend over at the waist, resting one hand on a chair, so that your back is flat. Grasping the weight in the other hand, bring your bent elbow up to your side and keep it there. This is the starting position. Now, keeping your elbow close in to your side, extend your forearm back until your arm is straight, then lower and repeat 12-15 times. Do two to three sets.