Best Arm Toning Exercises For Women: It’s a fact that strong arms are always in trend. If you want to tone your arms, you don’t actually need to hit the gym or hire a personal trainer, rather you can do it at your home effectively.
Having stronger arms and shoulders can help you avoid injuries and improve your posture. It is feasible to drastically improve the appearance of flabby arms by combining specific arm toning and muscle-building exercises with lots of cardiovascular exercises and a good diet.
Here are some of the greatest arm workouts to help you tone them rapidly at home or in the gym.
Best Arm Toning Exercises
1. Bicep Curls
The bicep curl is the most basic arm exercise that strengthens and tones the front of the arms. Additionally, this may help many people equate with the capacity to flex a muscle.
How to:
- Start standing with feet hip-width apart holding a pair of dumbbells with your arms by your sides.
- Ensure your elbows are close to your torso, hug your elbows in towards your body, and palms should be facing forward with the back straight and chest upright.
- Slowly lower the dumbbells back to starting position with control. That’s one rep.
Apart from building muscle size, boosting athletic performance, and facilitating daily activities, bicep curls build strength in the upper arm. Further, it trains the shoulder to be more stable and makes your core to engage.
Expert Advice: If your goal is endurance and lean muscle, stick with one to three sets of 12 to 16 reps with at least one day of rest in between.
2. Plank Up Downs
You can do this without dumbbells. This plank variation not only works the core but also strengthens the arms as well as glutes, shoulders and wrists.
How to:
- Start in a high plank position with your core engaged.
- Lower one arm at a time into a forearm plank and then return to a high plank posture, one arm at a time.
To get the most out of these motions, concentrate on the mind-muscle connection to enhance workout results at home. Before starting any fitness program always consult your physician or healthcare practitioner.
The up and down plank strengthens and tones your core, glutes, arms, wrists, and shoulders. This exercise helps to improve your posture, tightens the midsection, and boosts weight loss.
3. Triceps Dip
Tricep dips are a bodyweight exercise designed to build strength in your arms, shoulders, and chest. They are also known as bench dips. They are considered one of the best exercises for building muscle on the back of your arms.
Tricep dips work the muscles in the upper arm, specifically the triceps, and are one of the best exercises for toning the arms. However, there’s more to the tricep dip than just improved arm strength.
How to:
- Start seated in a chair and grip the front edges with both hands.
- Scoot your butt forward until it’s hovering just off the seat and your legs form 90-degree angles and straighten your arms.
- Lower body down until elbows forms 90-degree angles.
- Push yourself back up slowly until your arms are almost straight, and repeat.
Expert Advice: Dips are a great exercise for developing the chest and triceps. They’re relatively easy to do and don’t require any equipment other than a sturdy chair or bench.
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4. Tricep Kickbacks
Working out your triceps is an important part of any strength training routine as it helps to build upper body strength. Triceps kickbacks are arm-strengthening exercises that are commonly performed with dumbbells.
How To:
- Begin by leaning forward with a flat back, holding weights in both hands.
- Pull your elbows in towards your sides and up towards the ceiling.
- Moving the bottom portion of your arm back and up towards the ceiling while keeping your elbows steady, kick the weight towards the rear of the room.
- Hold for a second, feeling the back of your arm tighten, and then return to the beginning position.