Many women may shy away from arm toning exercises for fear they will become overly muscular. But, the good news is strengthening your arm muscles will help keep arms toned, not bulky and masculine looking. That’s because women are not designed to build big, bulky muscles like men. Keep arms toned by following the arm workout below.
Arm-toning program
This arm-toning program has been designed as a circuit. Complete one set of each exercise before moving onto the next exercise, then the next and so on. After you have completed one set, have a two-minute break and start again. Aim to complete 2-3 sets.
1. Boxing: With a partner spend three minutes boxing. One of you holds the pads and the other boxes. Then swap over and the other boxes for three minutes.
2. Dumbbell bicep curl: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Let your hands hang by your side with palms facing forward. Curl your right dumbbell up to your shoulder. Slowly lower back down to the start, while at the same time raising the left dumbbell to your shoulder. Keep repeating until you have completed 10-12 reps each side.
3. Tricep dips: Place hands on a chair seat behind you. Heels should be flat on the floor, your bottom hanging in front of the chair. Bend elbows and lower yourself towards the ground. Stop when shoulders are level with your elbows. Raise yourself up and repeat 8-12 times.
4. Resistance band hammer curls: Hold your resistance band in both hands like a skipping rope and then stand on it with your feet shoulder-width apart. Let your hands hang by your side with your palms facing in. Curl left arm up close to your shoulder, rotating your forearm as you go so that it faces the front of your shoulder at the top of the movement. Slowly lower your left arm back to the start and then repeat with your right arm. Continue alternating arms until you have completed 8-12 reps on each side.
5. Tricep overhead extension: Sitting on a Swissball, hold a dumbbell in your hands and bring your arms over your head. Your elbows should be bent and close to your head, while the dumbbell should be daggling behind your head. Lift the dumbbell to the ceiling as you straighten your arms. Slowly lower the weight back to the starting position. Repeat 8-12 times.