Most men and women aspire to have toned, well-shaped arms. Our arms contribute so much to our everyday tasks, and we want them to be both functional and beautiful. Whether your goal is to add strength to your arms or shed extra fat, it’s not easy with just diet and exercise. Arm fat is pretty stubborn. The good news is that are certain exercises that you can incorporate in your workout routine to strengthen and tone your arms quickly and effectively.
Here are 5 effective arm exercises for toned arms:
- High Plank: This is a great alternative to other forms of bicep-developing exercises because it strengthens and sculpts not only your core muscles but also your biceps, shoulders, and triceps.
How to do it:- Start on all fours on the floor with hands stacked directly under your shoulders.
- Keep your legs and back straight, and draw your navel towards your spine.
- Hold anywhere from 30 seconds to 3 minutes – don’t allow hips to droop.
- Lateral Raise or Side Raise: An effective shoulder-strengthening movement, the lateral raise or side raise can help in developing stronger and broader shoulders.
How to do it:- Stand tall, hips-distance apart.
- Hold a dumbbell in each hand.
- Let your arms hang by your sides, palms facing in and roll your shoulders back, engage your core.
- Raise your arms out to the sides – until the dumbbells are level with shoulders – simultaneously just a couple inches out to each side and pause. Make sure your palms are facing the floor and you are keeping a slight bend in your elbows as well.
- Hold for a second at the top of the movement and then slowly lower your arms.
- Remember to breathe in as you lift and breathe out as you lower the weight.
- Complete 8 to 12 repetitions.
- Arm Circles: This circular motion exercise can strengthen your shoulders and arms.
How to do it:- Stand tall with your feet shoulder-width apart.
- Extend both your arms out – straight to your sides – to form a T with your body.
- Slowly rotate your shoulders and arms to make forward circles.
- Continue for 15 circles, then do reverse directions and complete 15 rotations in the opposite direction.
- Do a total of 3 sets.
- Push-up: Push-ups help you achieve the toned look you want.
How to do it:- Be in a high plank position, with your palms under your shoulders and feet a bit wider than hip-width apart.
- Form a straight line from heels to head and now, tighten your core to support the exercise.
- Lower yourself down and bend your elbows – make sure your elbows bend backward at roughly 45-degrees from your body, so they’re not fixed to your side or splaying outward.
- When your chest is just a few inches from the floor, push into your entire hand and press yourself back up. That’s one rep.
- Do 8 to 10 push-ups.
The number of reps you need to do will actually vary based on your fitness level and the other exercises you include in your workout.
- Mountain Climbers: Strengthen your arms with this exercise.
How to do it:- Bring yourself to a high plank position, placing your palms directly under your shoulders, your body extended, and your core tight.
- Bring your right knee toward your chest, keeping the ball of your right foot on the ground, keeping your hips low.
- Switch positions by pressing through your palms and feet and hop your feet into the air. While doing this, make sure your left knee land forward, knee drawn toward your chest and right knee extended behind you.
- Then immediately hop both feet back into the air, switching their positions again.
- Continue this workout as fast as you can while maintaining good posture.
Doing these arm exercises can help you achieve the toned arms you are looking for. In addition to performing arm workouts, make sure you eat the right number of calories, get enough protein to boost muscle growth, and choose quality carbs that give you the energy you need.
