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Name a part of your body that has super stubborn fat and is very difficult to tone? Kudos to all those who said: arms. This is an area that piles up fat very fast and loses it really slow. Toned arms are extremely important for women, because a lot of us lift weights and indulge in weight training.
A flabby and heavy arm can really restrict our movement and limit our performance. Also, we do like to rock a sleeveless dress every once in a while.
So while we have a leg day, abs day and cardio day in our weekly workout schedule, let us make an arm toning workout regime that is not only super effective but also easy, in terms of equipments. Some of these arm toning exercises will use your body weight, while the others will require a simple equipment like dumbbells. We believe that complicating things can make a mess, so for all those who are looking at getting toned arms at home, these arm toning exercises are a must do!
So let us get started with the best arm toning workouts for women:
Exercise #1
Triceps Dips
This exercise will help you tone and strengthen your triceps. This is a bodyweight exercise and can be done easily without any additional equipments.
Instructions:
Step 1: Sit on a chair or a couch. Place your hands on the edge of the couch, about shoulder width apart.
Step 2: Slowly, tip toe outwards, such that your butt is off the couch and your legs are extended in front.
Step 3: Bend your elbows a little and straighten your arms such that the pressure is on your triceps.
Step 4: Dip your body towards the ground and go down until your elbows are at a 90-degree angle.
Step 5: Hold for a second and push yourself to get into the initial position.
Important Tip: Do 2 sets of 15 dips each and make sure that you do not put excess strain on your shoulders.
Also, read 5 Best Arm Workouts For Women To Reduce Arm Fat And Get Toned Arms.
Next up: Plank Dumbbell Row
Exercise #2
Plank Dumbbell Row
This exercise will get you working on your arms and your abs simultaneously.
Also, read 6 Intensive Forearm Workouts For Guaranteed Muscle Growth.
Instructions:
Step 1: Get hold of two dumbbells and keep them next to you. Get in the plank position and hold the dumbbells firmly under you. Make sure to maintain a solid posture by keeping your body in a straight line, from your shoulder to your toes.
Step 2: Now, lift your left arm up, bend your elbow and pull it up until the dumbbells come in line with your back.
Step 3: Lower your arms back down and repeat with the other arm. This completes 1 rep.
Important Tip: Do 2 sets of 10 reps each. Maintain your plank position during each set and take a 30 seconds break in the middle.
Next up: Bent Over Reverse Fly
Exercise #3
Bent Over Reverse Fly
Perfect for your arms and delts, your posture is extremely crucial for this exercise!
Instructions:
Step 1: Hold a dumbbell in each hand and stand on the floor with your feet shoulder width apart.
Step 2: Bend your body forward, from your hips. Keep your back neutral. Your arms must be extended under your chest with your palms facing your body.
Step 3: Bend your elbows slightly and lift your arms towards your side. Go up until your upper arms are parallel to the floor. Return and repeat.
Important Tip: Do 2 sets of 10 reps each.
Next up: Triangle Push-ups
Exercise #4
Triangle Push-ups
For all those who cannot do this exercise with straight legs, kneel on the ground to do this variation of a push-up.
Also, read 5 Most Effective Wrist Exercises to Strengthen Your Wrists.
Instructions:
Step 1: Get down on your fours and place your palms under your shoulder and your knees under your buttocks.
Step 2: Now, slowly get down in the push up position such that your body is making a straight line from your head to your toes and your arms are straight and under your shoulders.
Step 3: Now, bring your palms under your chest and place them close to each other. Create a triangle using your fingers, your index fingers must touch each other and your thumbs must make the base.
Step 4: Lower your body by bending your elbows and flex your cores. Go down until your chest is about an inch away from your elbows. Return to the starting position. Repeat.
Important Tip: Do 2 sets of 10 reps each.
Next up: Half Moon Rotation
Exercise #5
Half Moon Rotation
This exercise is great to strengthen the biceps and the triceps!
Instructions:
Step 1: Stand and keep your feet hip width apart. Extend your arms to your side and keep them at your shoulder level. Your palms must be facing down.
Step 2: Now, rotate your thumb so that your palms face the ceiling.
Step 3: Now, rotate it back to the initial position. This makes 1 rep.
Important Tip: Do this exercise for 2 minutes with 15 seconds break in the middle.
