How to Tone Up Arms After Weight Loss

Updated April 17, 2017

After losing weight, you most likely want to show off your results. However, many people experience flabby, loose skin after weight loss that doesn't look attractive and affects their self-esteem. Working out with weights can help tighten this flabby skin. The arms, especially the backs of the arms, often need tightening and toning. You can do various arm exercises to help tone your arms.

Perform bench dips to tone the triceps. Sit on the floor with your back toward a bench or step. Place your hands shoulder-width apart on the bench and stretch out your legs in front of you while keeping your feet flexed. Push your upper body up by extending your arms. Don't lock your elbows. Inhale as you bend your elbows to lower your body toward the floor. Hover above the floor for a count and exhale as you extend your arms, raising your upper body. Repeat this exercise for as many sets and repetitions as your fitness level allows.

Target the triceps with triceps pushbacks. Stand with your feet shoulder-width apart while holding a dumbbell in each hand. Hold the dumbbells to your sides with your palms facing behind you and your arms slightly bent at the elbows. Inhale and push the dumbbells back and up as far as possible. Hold the contraction for a beat while exhaling. Release the tension by lowering your arms to the starting position. Repeat the exercise in sets and repetitions according to your fitness level.

Execute dumbbell curls to work the biceps. Hold a dumbbell in each hand with your palms facing in at the sides of your body. Inhale and raise the right dumbbell while twisting it so your palm faces upward. Exhale on the exertion and lower the dumbbell back to its starting position. Do the same exercise with the left hand. Alternate back and forth between arms, or train both arms simultaneously. Complete as many sets and repetitions as your fitness level allows.

Train the biceps, triceps, shoulders and back by doing arm circles. Stand with your feet shoulder-width apart and form a "T" with your body by raising your arms straight out at your sides, parallel to the floor. Make 20 small backward circles with your arms before switching directions and making 20 small forward circles. Hold onto a set of dumbbell weights for a more challenging version of this exercise. Complete as many sets and repetitions as your fitness level allows.

Things You'll Need

  • Dumbbells
Cite this Article A tool to create a citation to reference this article Cite this Article

About the Author