Want Toned Arms and Forearms? Don’t Miss These Tips
Do you ever feel like you want to get rid of the flab in your biceps? Or perhaps you want to make your forearm muscles more defined. Engaging in physical exercises that focus on your arm and forearm muscles may help you solve this problem. You can reduce your arm fat and help define your muscle tone and shape through different workouts.
Fitness gyms have programs specifically aimed at toning body parts such as weight-lifting, resistance training, and cardio workouts. Along with proper diet and nutrition, it’s possible to achieve your dream physique. If you don’t have gym memberships, no need to fret. You can still succeed in toning your arms through workouts or exercises performed at home or anywhere else.
Beginner Exercises for Strong and Toned Arms
If going to the gym does not fit your schedule or budget, it becomes a matter of creativity and dedication. Below are some workout sequences that can help tone those arm muscles using a pair of dumbbells at home.
Arm circles. This is an arm exercise using a pair of 3-lbs dumbbells, which targets mainly the shoulders, back, biceps and triceps.
- Stand straight with arms extended to the side, with feet one shoulder apart from each other.
- Do small circular gestures with your hands in a forward direction for 20 reps.
- Do small circular gestures with your hands in a reverse direction for another 20 reps.
Shoulder press. This is another dumbbell exercise focused on developing shoulder muscles and triceps.
- Stand straight with a dumbbell in each hand, with feet one shoulder apart from each other.
- Bend elbows to shoulder level maintaining a right angle.
- Stretch out arms straight overhead.
- Repeat for at least 20 reps.
Triceps push-back. This workout variation primarily targets the triceps.
- Stand holding a dumbbell, with feet one shoulder apart from each other, knees bent slightly, and arms down on the sides.
- Push arms backward to about 2 feet, keeping them straight.
- Return arms to sides and repeat for 20 reps.
Yoga pose. This is a basic yoga position that increases flexibility.
- While standing, bend your hip forward to let your hands touch the floor.
- Slowly walk your hands forward to get your hip to its highest possible position.
- Press on your heels to remove pressure from both of your shoulders.
- Hold the position for 3 inhale-exhale routines.
- Move hands again forward to plank face down on the floor.
- Repeat sequence.
Swiss balls. Also called stability balls, these exercise tools amplify the results of chest exercises, which are important to create support for toned arms.
If you do not have the time or environment to perform these exercises, there are other activities with different purposes that actually help in toning arm and forearm muscles.
Monkey bars. These playground machines are not only fun for kids and kids at heart; they are also useful in strengthening the body. Try climbing back and forth across the bar for two or three minutes. This helps strengthen your shoulders and the muscles surrounding it.
Forearm grippers. These grippers do not only aid your hand exercises but help tone your wrist and forearms too. You can also use them to improve the strength, grip, and dexterity of your hands as you age.
Rowing. In case you own a boat or are able to rent one, take advantage of rowing exercises to tone your upper body. Rowing makes use of your whole arm and upper body in strong and repetitive movements.
Swimming. Swimming in freestyle or butterfly strokes is a great exercise for the arms and other parts of the body. Always take advantage of swimming when you can, due to its overall benefits. You can also perform deck presses in the pool, making use of the extra weight put on by the water. Press on the edge of the pool with your body submerged in water, then push your arms straight for 15 reps.
Aside from these, there are other activities you can make use of to help tone your arm and forearm muscles. You just need to know which muscles to focus on and what movements will effectively tone it.
Benefits of toning your arms
Even if your arms are not flabby, toning them to get stronger and fitter offers good health benefits. Aside from gaining increased strength which aids in daily heavy activities such as lifting, it gives you a leaner arm and a more pronounced mass. This allows for a faster resting metabolic rate, meaning you will burn more calories even when you’re not doing any exercise.