My summer wardrobe includes a lot of cute, cap-sleeved blouses and tank tops. I love them, but I don’t love how my arms look in them, particularly the backs of my arms. What is the best way to make them prettier and more toned? (Obviously, I don’t want to look like a vein-popping body builder)
The key to nicely-shaped arms is to use a variety of exercises that tone and strengthen the muscles. Please note that no amount of focused arm work will eliminate excess fat in this region. Fat loss cannot be targeted, and a mixture of cardio and weight training along with a healthy, whole foods-based diet is the only way to ensure fat loss.
Toned arms can be accomplished in just minutes a day without leaving the house.
Here are the exercises:
1. Tricep Kickback
Equipment: dumbbell, or any heavy object you can hold (soup can, rock, etc.)
- Start on all fours with a weight in your right hand and bend your elbow to 90 degrees (elbow should be ‘glued’ to your side)
- Extend the elbow, squeeze the tricep against the resistance and return to 90 degrees
- Repeat set with the left
2. Push ups
Equipment: carpet or mat
- From your knees or toes, hands shoulder-width apart, arms straight
- Bend your elbows and lower your body down until it is just hovering off the ground
- Push your body away from the ground until your elbows are straight
3. Tricep dips
Equipment: stairs or a chair
- Place your hands on the edge of your stairs/chair, fingers forward, body facing away
- Legs are extended out in front with the heels on the ground
- Bend your elbows and lower your body towards the ground
- Straighten your elbow and push your body back u
Perform each exercise 25 times, rest 2 minutes
Perform each exercise 20 times, rest 1.5 minutes
Perform each exercise 15 times, rest 48 hours
Remember, it takes approximately six weeks to make a visible change in your body.
About the health expert: Sarah Brown is a very healthy woman. She is not only a fitness instructor at Goodlife where she teaches Body Pump, Body Flow, boot camp and yoga but she is also a registered holistic nutritionist.