Home Basics Exercises Videos Magazines Equipment

Fitness Basics



Exercises to Tone and Strengthen Your Arms

In order to achieve fabulous looking arms, it is important to include exercises that are specific for your arms in your fitness routine. These exercises will help to tone and strengthen the muscles in your arms. Gradually increase the number of repititions that you do each to day. Remember that no exercise should cause any pain or discomfort. If you experience any of these symptoms while you are exercising, stop immediately.

Warm Up Exercises for Your Arms

Before you begin any exercise it is important to warm up first. Begin by standing up straight with your legs slightly apart. In a wide circular arc lift your arms up high over your head. Slowly stretch you arms as far as you can go and hold the position for at least five seconds before lowering your arms back down. Repeat this exercise ten times. Next, roll your shoulders together in a clockwise, and then counterclockwise, motion. Perform these shoulder rolls for a few minutes and then relax your arms completely. Finish your warm up exercise by massaging your arms from the shoulders down to your fingertips; pay particular attention to your shoulders, elbows, wrists, and finger joints.


Tone Your Forearms

Sit in a comfortable chair and place your arm on the table with your elbow bent and your hand hanging off the side of the table. Hold a light weight in your hand that you are comfortable working with. Begin by holding the weight with your palm facing the floor. Without moving the rest of your arm lift your hand up and down slowly 5-10 times. Then, move your hand downward and up again 5-10 times.

Strengthen Your Upper Arms

Sit, or stand, and hold a comfortable weight in both hands. Keep your arms at your sides with the palms facing in. Slowly bend one arm up towards your chest while turning your palm to face your chest. Hold the position and then slowly lower the arm back down. Repeat 5-10 times and then switch to the other arm.

Tone the Back of Your Arms

Fat under the arm can increase as we grow older. To tone the area under your arm, and keep flabby arms at bay, perform this exercise at least once a day. Sit in a chair with your back straight, and your stomach tucked in. With a comfortable weight in one hand, and the other hand positioned on your leg, extend your arm upward. Bend your elbow over your head and then lift the weight up and down. Do not extend your arm out completely when you lift your arm up. Repeat the exercise 10-20 times and then repeat with the other arm.