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Getting Toned Upper Arms

Posted on February 15 2017

Toned arms are a tough job, you could have to spend hours together in the gym still you may not get the desired effect. However, the case is not the same anymore. We have some exercises for you, which when you follow will surely give you the desired results and effects. So read on to get the desired effect:

1. Stand straight with your legs slightly apart (shoulder width). Back needs to be erect. Hold dumbbells in each hand. Now raise one hand (still holding the dumbbell) parallel to the ground. The hand will be as if you use it to point towards someone. Now repeat the same action with the other hand, getting the other one down simultaneously. The exercise needs to be repeated twelve to fifteen times. As you progress the count can be increased.

2. Get back to the old position, where you were standing with your arms next to you with the dumbbells. Now raise your hands slowly to the position over the shoulders, with the dumbbells. Hold on for a second, then with knees slightly bent, raise your arms over your head. Hold on for three seconds and then slowly get them down to your shoulder level again. This needs to be repeated for ten to twelve times.

3. Now bend forwards from your waist. Let your arms with the dumbbells hang in front of you. Now using one arm, get the dumbbell to your waist, so that your upper arm is parallel to the ground. Hold for a few seconds, now take your elbow, behind you, so that your palm faces the ceiling. Rotate your wrist in a few motions here and then get back your arm to the previous position. Repeat this with both the arms. You need to do this for minimum fifteen times with each arm.

4. Lie down on the floor as if you are doing a plank. The palms need to be on the floor near your waist and the legs need to stretch behind you (on the toes), without the knees touching the floor. Now move your hands forward, as much as you can, use your feet to come closer to the hands as much as you can. You form a reverse arch with your body. This is one set. As this is a little tough to do, start with sets of four or five and keep increasing as you get used to it.
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