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5 Best Arm Workouts For Women To Reduce Arm Fat And Get Toned Arms

arm workout
You need to incorporate arm exercises into your workout to get such toned arms
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Malavika Kanoria

Toned arms are definitely a source of confidence. I know most of you agree with that. I do not mean to say that the other parts of your body aren’t important, but toned arms just act as a cherry on top.

So why take things slow and steady when it comes to toning arms? I know that you have been looking at your jiggling arms in the mirror and secretly hoping for the world to turn around and somehow replacing them with a set of muscular and toned arms.

But like any other part of your body, you do need to do some very specific exercises to get the desired results. You must fit an arms' day in your routine and diligently follow it. After all, arm fat is super stubborn and difficult to get rid of.

In this arm toning workout regimen for women, we will try and shock the muscles of this area so that they increase the metabolism rate and help you lose arm fat faster. Further, if you are losing the fat, you will tone your arms in the long run, but only if you continue to do these exercises. So ladies, let us get started.


#1 Chest Presses

This exercise will require a set of dumbbells. Adding weight to any exercise just intensifies the training.

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Instructions:

Step 1: You can choose to lie on a bench or on the floor, facing up. Bend your knees such that your feet are flat on the ground.

Step 2: Hold a dumbbell in each hand and extend your arms over your chest, such that they are pointing towards the ceiling.

Step 3: Slowly bend your elbows to a 90 degree and lower your arms, towards your side. Go down until your elbows touch the floor, if you are lying on the ground, or if your upper arms reach shoulder level, if you are on a bench. Your palms are to face forward.

Step 4: Take your arms back to the initial position and repeat.

Do 2 sets of 15 reps each.

Next up: Y Raises On The Floor

#2 Y Raises On The Floor

You can choose to do this exercise on an exercise ball, if this version seems difficult.

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Instructions:

Step 1: Lie on the floor with your face down. Your toes must be on the floor and your torso must be resting firmly on the ground.

Step 2: Hold a dumbbell in each hand. It must not be too heavy. Your palms must face in.

Step 3: Extend your arms in front of you at an angle such that you form a Y with your body and arms.

Step 4: Slowly, raise your arms off the ground and go as high as possible. Pause for a second and return to the initial position. Repeat.

Do 2 sets with 15 reps each.

Next up: Arm Circles

#3 Arm Circles

This exercise is elementary yet very effective for toning your arms

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Instructions:

Step 1: Either stand straight or sit on the floor. Keep your back straight and extend your arms out to your side. Keep them parallel to the floor.

Step 2: Slowly, start rotating your arms to make small circles. Note that you need to rotate it in the clockwise direction. After a minute of this, switch to the opposite direction and continue for a minute.

Step 3: Once this part is over, rotate your arms in the clockwise direction again but this time make bigger circles. Do this for 1 minute and then change the direction.

Remember to not bend your elbows when doing this. You will feel the burn, but do not stop. This arm workout without weight is very effective and easy. So feel the burn and go on.

Next up: Prayer Pulses

#4 Prayer Pulse

This is a super easy exercise but can really make you feel the burn in no time.

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Instructions:

Step 1: Bring your palms together to mimic the praying gesture. Your elbows need to be together too and hence should be at the level of your chest.

Step 2: Now move your arms up, without opening the position. Take them as high as possible, but make sure that your elbows remain together.

Step 3: Lower them down and repeat. The motion has to be a quick one.

Do this exercise for a minute without stopping. Do not lower your arms further below your chest level because that will take away the essence of it. Hold on and keep going.

Next up: Floor Pull-ups

#5 Floor Pull-ups

You can use a strong table for this exercise or you can keep a stick across two platforms to make your own pull-up bar.

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Instructions:

Step 1: Lie on the ground with your upper body under a table.

Step 2: Hold the edge of the table in a way that your palms are about shoulder width apart.

Step 3: Pull your body up as high as possible. Engage your core for this movement.

Step 4: Pause for a second and return. Repeat.

Do 2 sets of 15 reps each. In case this is difficult, bend your knees to make it simple.

Edited by Sudeshna Banerjee
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