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.

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

Twisting squat

  • 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.

Get creative

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!

About The Author

This article was written by Rhian Allen, Founder of Lose Baby Weight. For more motivation, advice, recipes and exercise plans visit http://www.losebabyweight.com.au and for daily motivation join the Lose Baby Weight Facebook page at http://www.facebook.com/losebabyweight.com.au

Other posts by this author:

  1. April 22, 2014 at 11:10 pm,

    MoM Rewards: memo has a diamond MoM rewards level memo said:

    I hate push ups, can’t do them

  2. someonesmother

    March 18, 2014 at 2:07 pm,

    MoM Rewards: someonesmother has a diamond MoM rewards level someonesmother said:

    Rhian Allen truly writes wonderful articles!

  3. emily_flores

    March 12, 2014 at 11:43 pm,

    MoM Rewards: emily_flores has a diamond MoM rewards level emily_flores said:

    This is really relevant to me, thanks for the tips :)

  4. rainbownerds

    March 07, 2014 at 7:36 pm,

    MoM Rewards: rainbownerds has a diamond MoM rewards level rainbownerds said:

    Thanks for this exercise for toned arms

  5. kafer

    February 06, 2014 at 12:51 pm,

    MoM Rewards: kafer has a diamond MoM rewards level kafer said:

    thank you for this article I will now tone my bat wings.

  6. mle00

    February 05, 2014 at 9:48 pm,

    MoM Rewards: mle00 has a diamond MoM rewards level mle00 said:

    I have the floppyest nana wings, I seriously hate waving to people in case I knock an innocent bystander flying.

  7. ljsalomon

    January 23, 2014 at 8:17 pm,

    MoM Rewards: ljsalomon has a diamond MoM rewards level ljsalomon said:

    Interesting read -thanks for sharing

  8. January 21, 2014 at 2:38 pm,

    MoM Rewards: hexrex has a diamond MoM rewards level hexrex said:

    this is a great article thanks for sharing

  9. emmij

    January 05, 2014 at 6:46 pm,

    MoM Rewards: emmij has a diamond MoM rewards level emmij said:

    great info thanks for the tips

  10. misschriss

    January 02, 2014 at 6:59 pm,

    MoM Rewards: misschriss has a diamond MoM rewards level misschriss said:

    I really need to get my arms into shale as I don’t want to end up with bingo wings.. Thanks for the exercise tips!

  11. vikram77

    January 02, 2014 at 2:29 am,

    MoM Rewards: vikram77 has a diamond MoM rewards level vikram77 said:

    Great tips to get back in shape. Thanks for sharing.

  12. December 31, 2013 at 9:55 am,

    MoM Rewards: kathryn has a diamond MoM rewards level kathryn said:

    What about push ups – do they work?

  13. December 26, 2013 at 8:03 pm,

    MoM Rewards: sizzlingcool has a diamond MoM rewards level sizzlingcool said:

    I hate the tops of my arms. They are starting to sag and loose shape. These excercises are just great. New Years resolution… TONE ARMS!

  14. youngoldlady

    December 23, 2013 at 8:03 pm,

    MoM Rewards: youngoldlady has a diamond MoM rewards level youngoldlady said:

    Thank you for sharing as this is something no matter how old we get we need to think about.

  15. December 15, 2013 at 4:36 pm,

    MoM Rewards: coppin85 has a diamond MoM rewards level coppin85 said:

    Thank you for sharing this :)

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