Sculpted, toned arms are possible for you to achieve at any age from the comfort of your own home. With a few toning arm exercises you can be on your way to arms that you can show off in a sleeveless top any time. All that you need are a few simple fitness aids and 15 minutes a day to lose arm flab and get in shape from home.
Incorporate bicep curls into your workout routine. To perform a bicep curl stand with your feet hip width apart, back straight, arms at your sides. Holding a five to ten pound weight in one hand bend your arm until your elbow is at a 90-degree angle, arm loosely at your side. Slowly lift the weight straight up, towards your shoulder and hold for one second before releasing back to the 90-degree angle. This completes one repetition of the bicep curl; perform 10 to 12 repetitions of bicep curls to complete one set. According to The American Council on Exercise, you should perform two to three sets of bicep curls three to five days per week to tone your arms.
Add push-ups into your workout routine. Push-ups will help tone up your arms, shoulders, and chest. To perform one push-up lay face down on a yoga mat or towel, legs together and arms at your sides. Roll your toes under so that your weight will be supported on the ball of your feet. Bring your hands up, beneath your shoulders, palms down. Keep your back straight and press your body away from the floor, straightening your arms. Slowly lower your body down towards the floor, bending the elbows back towards your ribcage, until you're two to three inches from the floor and hold for two seconds. Slowly press your body back up, straightening your arms. This completes one repetition of a push-up; perform eight to ten repetitions to complete one set of push-ups. According to Brad Johnson, author of Bodyweight Exercises for Extraordinary Strength, you should perform two to three sets of push-ups per day, three to five days per week to tone your arms.
Incorporate tricep curls into your workout routine; tricep curls will tone and strengthen the back of your arms. To perform a tricep curl, stand with your feet hip width apart, back straight. Hold a weight in one hand and extend your arms over your head. Grasp the weight with both hands, one directly beneath the other so that the weight is evenly supported. Slowly lower the weight down until your elbows are bent at a 90-degree angle and hold for one second. Slowly lift the weight back up, straightening your arms to complete one repetition of the tricep curl. Complete eight to ten repetitions to do one full set of tricep curls. The American Council on Exercise recommends performing two to three sets of tricep curls three to five days per week to tone your arms.
Always consult with a health care professional before beginning any new exercise routine.
Tips and warnings
- Always consult with a health care professional before beginning any new exercise routine.
Things you need
- Hand weights
- Yoga mat or towel