Who doesn’t want toned arms? But who wants to suffer through countless push-ups, pull-ups and heavy weight exercises to achieve those sexy toned arms? Turns out you might not have to. Research has shown low-intensity resistance training to be effective in both fat loss and increasing muscle mass and strength (4). Moreover, building muscle mass will help to boost metabolism which, in turn, will increase the number of calories burned by the body throughout the day (2).
You don’t have to completely exhaust yourself in the gym to achieve the look you want, but it is important to stay consistent with whatever routine you choose. All you need to do is follow this simple “totally toned arms workout” (1). All you need to do this workout are some dumbbells and a little motivation! So let’s get to it! Here are 5 simple exercises to shape up your flabby arms and stop shying away from sleeveless tops:
1. Shoulder press
Take a dumbbell in each hand and put your feet steadily on the floor shoulder-width apart. Lift the dumbbells slowly to the height of your shoulders. Now, extend your elbows and press the weights above your head. Make sure that your arms are in the same line as your ears. Return the weights back to the starting position and repeat the exercise for 40 seconds.
2. Tricep kickback
Put your feet shoulder-width apart. Then, hold a dumbbell in your hands with palms facing inward and bend your knees a little bit. Bend forward from the hips – your torso should be parallel to the floor. Bend your elbows, bringing the dumbbells to either side of your chest. Extend your elbows back behind you. Make sure that they remain in close contact with the sides of your body. Bend your elbows to return to the start. Repeat this exercise for 40 seconds.
3. High V
Put your feet shoulder-width apart. Hold the dumbbells in your hands, extend them overhead in a V-form, palms facing out to sides. Then bend elbows to hips slowly, palms facing the body. Press back up into V. Repeat this exercise for 40 seconds.
4. External rotation
Begin with a dumbbell in both hands. Bend your arms at a 90-degree angle in front of you, palms have to be facing up. Keeping the 90-degree angle, bring your hands out to your sides and back to the beginning. Your elbows must remain at your sides. Repeat this exercise for 40 seconds.
5. Lateral triceps lift
Hold a dumbbell in each hand, place your feet shoulder-width apart, bend your right elbow. Your palm must face the shoulder. Extend your arm out to the side at shoulder height, rotate so palm faces down. Return to start. Repeat with left arm and rotate back and forth for 40 seconds.
6. Concentration curls
Start sitting on a flat bench. Extend your legs and spread them wide. Plant your feet. Grab a dumbbell in your right hand and place your elbow in the crease of your right upper thigh. Make sure your palm faces out (away from your body). Place your left arm in front of your left leg (not on its top), so that your tricep touches your inner thigh area. Now you should fully extend your working arm and curl the dumbbell up. Perform the reps for one side and then repeat them for the other one (3).
If you crank out this well-rounded workout routine a couple of times a week, you’ll be able to firm up your mushy arms without resorting to any drastic over-the-top measures. Keep in mind: consuming nutritious, high-fiber foods will increase the effectiveness monumentally (5). Also, remember to not focus solely on your arms – research has proven this approach to be unproductive. Instead, choose a balanced workout routine consisting of exercises that work all areas of the body and try to include some cardio exercises such as jogging or swimming to accompany your strength training routine.
Eventually the body is going to become accustomed to the routine and no longer receive the stimulus from it that it once gave. To continue to get a stimulus from the routine, one needs to increase the time under tension. This can be done by increasing the time interval (from 40 seconds – 50 seconds – 60 seconds,etc.), increase the amount of sets, or increase the weight. Follow these tips and you’ll be on your way to those sexy slim arms you’ve always wanted!
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Benefits of exercise. (n.d., medlineplus.gov)
- Energy metabolism, fuel selection and body weight regulation. (2010, ncbi.nlm.nih.gov)
- The 13 Best Arms Exercises for Beginners (2020, mensjournal.com)
- The Effects of Resistance Training on Muscle and Body Fat Mass and Muscle Strength in Type 2 Diabetic Women (2010, ncbi.nlm.nih.gov)
- The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. (2014, ncbi.nlm.nih.gov)