How can I get toned arms? This is a common question we are asked at Lose Baby Weight and many women find that their arms are their most problematic area – that’s why most of us opt for dresses and tees with sleeves, or we cover up with a cardi or shrug. But you can get toned arms, and it doesn’t have to be too difficult.
Women are a little afraid of using weights because they think they’re going to end up with terribly obvious muscles like Arnie. If you keep things gentle, and focus on stabilising your muscles, you’ll do just fine.
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An important thing to remember is that you should keep your movements long and strong. Bodybuilders use lots of short range movements, so if you want long and lean limbs, you need to exercise them in the right way. Here are three workouts for your arms and core that should get rid of batwings in no time.
Biceps and Triceps – and Legs
This simple exercise is basically weight lifting for your arms, while in a lunge position – which will also help to improve your core and add a little tone to your legs.
- Get into a lunge position with your toes facing forwards and your front knee sitting over your front ankle. Your body should be leaning slightly forwards. If the lunge feels too strong or like you won’t sustain it, drop the lower knee a little bit. Keep your core engaged.
- Hold some light weights. Put one hand on your hip. Tuck the other hand into your side, bend it at the elbow and tuck your elbow slightly behind your back.
- To do the exercise, simply unfold the elbow until the arm is completely straight then move back to your starting position. Repeat 10-12 times, then switch legs and arms and repeat again.
- For the next movement, keep your general position the same, with your arm unfolded at the elbow. Keeping your arm straight, pulse the arm backwards from the elbow. Repeat 10-12 times, then switch legs and arms and repeat again.
- Finally, bend your elbow at a 90 degree angle and then straighten it above your head. Fold the arm back down at the elbow, keeping the shoulders straight and stable. Repeat 10-12 times and then switch legs and arms and repeat again.
See this video here on what to do
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- Get into a Pilates squat position. Hold a resistance band in both hands. Point your toes outwards, keeping your legs straight but loose. Your spine should also be straight but loose too.
- Draw up through the pelvic floor, then finish the movement by drawing your ribs down and in. Your core will be engaged.
- Put your arms straight out in front of you, ensuring that your shoulder blades are stable and comfortable. Keep one arm straight out in front of you and then draw the other arm out and to the side, twisting as you go. This will work your core. Slowly move back to the starting position, then repeat the movement 10-12 times. From the start point, repeat on the other side, 10-12 times.
Make the exercise a little more challenging by using a higher resistance band.
Provided you keep your core steady and strong, you can really do any movements you like to tone up – keep them strong, steady and long. As an example, get your body into a squatting position, keeping your core stable. Raise your arms above your head and do some of the arm positions mentioned above, pulsing your legs so that you’re working your legs and core while you’re working your legs. Alternatively, try using a chair or a pole – put your resistance band behind the item (this creates extra resistance), then bring your arms out straight in front of you. Gently move the arms back and repeat as many times as needed. Alternatively, bring the arms out in front of you, then move them straight above your head and then back out towards your sides. Repeat as many times as needed.
As you can see, toning your batwings doesn’t have to be boring – or difficult. You can incorporate these exercises into your existing routine, and you can do them in front of the tv!
Published 22nd February 2013