Many women dream of having toned and sculpted arms, especially when they want to wear sleeveless clothing. Some have a hard time achieving this however. Diet plays an important part. Eat whole grain cereals and make sure to get plenty of protein in the diet. Here are some simple exercises that you can do to help keep those arms tight and toned.
1. Lateral raise: Hold a dumbbell in each hand and feet shoulder width apart. Raise your arms until they are parallel with the ground. Hold them there, then lower them and repeat. This works your upper back and shoulders, targeting the deltoids.
2. Seated row: You can do this exercise on a machine at the gym, but to do at home you will need a set of resistance bands. Put the bands on your feet and then pull them toward you while in a seated position. This works the biceps and upper back.
3. Chair dips: Sit on the edge of a bench or chair with your palms facing away from you. Hold on to the edge of the bench or chair and keep your knees forward at a 90 degree angle. Lower yourself to the ground and pull yourself back up as many times as you can. This works the triceps.
4. Pilates press: Start in a push-up position and bend one knee at a 90 degree angle with your toes pointing up and begin doing pushups. This modified push up targets the triceps, biceps, shoulders, and core muscles.
5. Dumbbell curls: Place a dumbbell in each hand with your palm facing out and raise the dumbbell to your chest by bending your elbow. Keep your upper arms at your side, move only the forearms. Use 5-8 pound dumbbells.
6. Planks: This is great for the abs and the back as well as your arms. Get into a push-up position with your forearms flat on the floor. Make sure you are making a straight line with your entire body and hold yourself up for 20-30 seconds, lower to the ground, and repeat.