Get toned arms in 30 days with these exercises

These exercises target the individual muscles of the arms and can tone your arms in 30 days.

By: Tania Tarafdar | | Published: October 30, 2014 2:33 pm

Several women have a tendency to put on fat on their arms which restricts them from wearing sleeveless tops. They find it difficult to tone this area and often get bogged down. Regular exercise can reduce body fat including the fat from the back of your upper arms. Although there is no single best exercise for toning the arms in a short period, a combination of endurance training, aerobic and floor exercises can give you amazing results. These exercises target the individual muscles of the arms to give them a good definition and shape. Here are a few simple exercises that can help improve the look of your arms in 30 days. Also Read - 15-minute arm-toning workout for women: You just need a pair of dumbbells

Triceps dip Also Read - 7 dumbbell exercises that work wonders in building your biceps

According to fitness expert Mamtaa Joshi, triceps dip is a very effective exercise for strengthening, developing and toning your triceps. Though it primarily works on your triceps it also engages the muscles of your forearms, shoulders, chest, abdomen and back. This exercise involves moving your triceps through an entire range of motion and using the body weight as resistance, which results in defined triceps. Triceps dip can either be performed at the gym on a machine or at home on a chair. Also Read - Want to tighten and tone your arms for summer? Try these exercises

Steps

Sit on a chair and put your legs forward.
Place your palms on the edge of the chair in such a way that your buttocks hover over the ground and your feet point forward.
Bend your elbows and lower your hips towards the floor.
Now push yourself back and come back to the starting position.

Air boxing or shadow boxing

Mamtaa also suggests air boxing which is the act of punching into the air without an opponent. It is an intense calorie and fat-burning workout and helps build strength and definition in your biceps. It is an excellent aerobic workout and also benefits your heart and lungs.

Steps

Stand between a light source and a blank wall.
This will project your shadow on the wall which you can treat as your boxing partner.
Move along with your shadow and throw punches in the air.

Overhead arm punch

Incorporating overhead arm punch into your workout routine allows you to quickly target the major muscles of the arms. Your arms consist of your shoulder muscles, biceps and triceps. This exercise engages all three areas of your arms to get the right size and shape.

Steps

Hold dumbbells in both your hands and bring them to shoulder level.
Now bring the dumbbells up until they are straight overhead.
Bring the dumbbells back to shoulder level and repeat.

Circle arms with weights

This exercise helps tone up your biceps even though you do not make a full circle arm movement. It also works on your chest and shoulders. The expert advises to keep your back straight and your elbows bent while you perform arm circles with weights to avoid any injury.

Steps

Hold 8-10 pound dumbbells in both your hands.
Now extend your arms straight out and slowly make circles with them.
Change your direction after 5-6 reps.

Front hammer

With this exercise, you burn more calories to tighten your arms. Both the arms receive equal amount of resistance to tone and define the muscles of upper arms. Since the front hammer requires movement only around one joint, it is an effective exercise for targeting a small number of muscles.

Steps

Hold a dumbbell in each hand and sit on a stability ball.
Straighten your back and contract your abdominal muscles.
Now hang your arms by the sides of the ball and lift the dumbbells in front of your shoulders.
Lower them again and repeat the steps.

Workout routine

For quick results, two sets of 20 repetitions each should be done of each exercise according to Mamtaa. To adequately stimulate toning, complete at least two exercises for each muscle group. You should rest less between exercises for more effective results. Exercise every alternate day as the gap will help your body build and repair the muscle tissues.

Diet to follow

Whenever you want to reduce your weight and tone yourself up, it is important that you get the right amount of protein to avoid muscle loss. Include nutrient-rich foods such as fruits, vegetables and whole grains to maximise the nutritional quality of your diet. It is also important that you eat 5-6 small meals a day. Also ensure that you cut down on your fat intake.

Image source: Getty Images

Published : October 30, 2014 2:33 pm

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