5 Exercises for Toned Arms

You can tone and strengthen weak and flabby arms by performing some easy arm exercises. You will need a pair of 5 pound dumbbells and about 25 minutes. Perform these exercises every other day and in about two to three weeks you should begin to see firmer, more toned arms.

To avoid injury, warm up for a few minutes by doing some arm circles. Stand up straight and stretch your arms out so that your body forms a “T” shape. Move your arms in small circles toward the front 20 to 25 times. Reverse and move your arms in small circles toward your back for another 20 to 25 repetitions. This will help strengthen and tone your arms as well as stretch muscles.

Push-ups is one of the most effective exercises to strengthen and tone the arms, shoulders and chest. Start push-ups by placing your hands on the floor at shoulder width with your fingers spread out and pointed straight out in front of you. Rest on your knees and toes. Tuck in your abdominal muscles and lift yourself up until your body weight is resting on your toes and on your hands. Slowly lower your body a few inches and then push your body back up to the starting position. Keep your head parallel with the floor and try to maintain a straight body during the exercise. Don’t count the number of repetitions, just do as many push-ups as you can for 5 minutes. 

You will need a couple of 5 pound dumbbell weights to perform biceps curls. Stand up straight with your feet shoulder-width apart. Hold a weight in each hand with your palms facing upward. Breathe out and pull the weight upward toward your shoulder. Breathe in as your lower the weight. Don’t completely relax your arm when lowering the weight, but hold some tension on the weight. Perform the exercise with both arms simultaneously or alternate lifting right and then left. When alternating arms, lift the weight with one arm as you lower the weight in the other hand.

Stretch and tone your triceps muscles by performing some stretches with dumbbells. Lie down on your back with a 5 pound dumbbell in each hand. Raise your arms toward the ceiling with the palms facing. Bend your elbows and lower the dumbbells to either side of your head and then raise your arms again. Remember to breath in when lower the weights and breathe out when lifting them. 

Turn the dumbbells over so that your palms are facing the floor and you are holding the weights in an overhand position. Take a deep breath and then lift both of your arms straight out in front of you by bringing your arms straight up from your thighs. Breathe out as you lift the weights. Lift the weights until your arms are parallel to the floor and straight out from the shoulder. Hold for a couple of seconds and the slowly lower the weights as you inhale. Do this exercise for 5 minutes. 

Finish the last 5 minutes of your arm work out by performing some triceps pushes. Stand up straight with your feet apart about shoulder width. Hold a 5 pound dumbbell in each hand so that  your palms are facing downward. Keep your arms straight and lift your arms backward. Return your arms to your sides and then repeat the exercise.