The Best Exercises For Women To Get Toned Arms

black-woman-flexing-arms

Every woman dreads the bat wing, the flappy confidence killer that effortlessly jiggles with every arm movement. It can seem difficult to achieve tone arms, but you don’t need a fancy gym membership or a personal trainer to turn that flab into fab. Because the triceps are the largest muscles in the arms, they must be exercised to have toner arms.

 

While cardiovascular workouts are recommended for weight loss, resistance training may be the most effective for improving arm strength and muscle definition. You can use five or ten-pound dumbbells, a 15-pound kettlebell, or bodyweight exercise to start. The most important thing to remember is that form always comes before weight. Do the exercises properly to yield positive results, because improper form can lead to injury.

 

How Long To See Results?

The amount of time and frequency of your workouts will dictate how quickly you see results. Three sessions of the arm workouts, which are in this article, per week will improve strength and show a difference in the form of toned arms in about three or four weeks. Complete the two to three rounds of the following six exercises to help tone your arms.

 

Overhead Triceps Extension:

br08_3qs_triceps-extension

Place a dumbbell in each hand and lift the weights overhead, extending the arms without locking the elbows. Keep your feet hip-distance apart and your back straight. Keep your upper arms straight and begin by bending the elbows to lower the weights back behind your head. Straighten your arms to return to the starting position. Complete three sets of 8-12 reps.

 

Lateral Raise:

12_lateral_raise

Stand with your feet hip-distance apart and keep your knees slightly bent. Hold a dumbbell in each hand and let your arms hang at your sides, palms facing inward. As you raise your arms up to become parallel with the ground, maintain a slight bend in the elbows. Lower your arms back to your side and complete three sets of 8-12 reps.

 

Bicep Curls:

br07_3qs_arm-bicep-curls

Stand with your feet shoulder-width apart, grab a dumbbell in each hand, and let your arms hang by your sides, palms facing forward. Bend your elbows and pull the weight up towards your shoulders, engaging your biceps. Do not swing your arms or pull your elbows backward as you bend. Lower your arms back down to your sides. Complete three sets of 8-12 reps.

 

Shoulder Press:

br03_shoulder-press

Stand with your feet shoulder-width apart and with dumbbells in hand, lift the weights overhead, extending your arms. With your palms facing forward, bend at the elbows as you lower your arms out to the sides. Your elbows should be parallel to the ground and forearms should be straight, fists facing the ceiling. Press up by engaging your shoulders to return to the starting position. Do three sets of 8-12 reps.

 

Chair Dips:

15_chair_assisted_dips

Make sure you get your hands on a sturdy chair or bench, one that will not slide or tip when you put your weight on one side. This is a great exercise to engage your triceps and pectoral muscles. Place the chair in front of the TV and begin by sitting on the edge of the chair with your hands on the edge of the chair, just outside your hips. With your feet flat on the floor, slide off the edge and begin. Complete two sets of 10-15 dips.

 

Plank Rows:

03_alternating_plank_rows

With a dumbbell in each hand, get into a high-plank position. Support yourself on the dumbbells, which should be directly beneath your shoulders, and extend your legs back so that you are balancing on your toes. Keeping your body in a straight line, slowly pull one dumbbell up, bending your elbow towards the ceiling. Your upper arm (from shoulder to elbow) should be in line with your back. Lower your arm back to the ground and repeat on the other arm. Complete three sets of 8-12 reps.

2019-10-21T10:58:28+00:00

Related Questions

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    Read our articles "SKIN DISORDER = BLOOD DISORDER" and "ECZEMA" for remedies and solutions. For the stomach problem, I will recommend 10-DAY SUPREME COLON CLEANSE and FULL BODY DETOX.

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    Q: Good Morning, hope all is well. My 11 yr. old son has a serious problem! The skin between his toes on both feet are peeling, and he has sores. The rest of his feet look fine. Also, on his arms & legs he has black spots. As if he had a mosquito bite, and scratched it. But that's not the case. What is this? I've tried tea tree oil, apple cider vinegar, and a cream from our local herb store for his feet. To this day nothing has helped. I don't give him meds from our so-called doctors. However, I am considering taking him to get a diagnosis. Any suggestions will be greatly appreciated! Thanking you in advance and have a wonderful day!

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    Please read the article on our site entitled "Skin Disorder = Blood Disorder" as your son is dealing with a blood disorder. Let his feet breathe which can be done by allowing him to wear sandals, or open air shoes. Allow him to soak his feet in warm water with about half a cup of sea salt, and 1 ounce of hydrogen peroxide (for about 30 minutes). After the soak, rub his feet down and in-between his toes with our Healing Skin Oil. Perform daily! Consider having the child completing the Children's Liquid Cleanse.

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    Skin Disorder = Blood Disorder

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    There's always help! Keep your mind focused and stay positive. Give the Full Body Cleanse a try followed by the Pancreas Cleanse.

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    A:

    Thanks for the question! That is a very good question at that. 

     To avoid loose skin from weight loss the best thing you can do is lose weight slowly and efficiently. Healthy weight loss is around 1lb to 2lbs per week. Your body always seeks balance and does not respond well to rapid weight gain or loss. Hence the stretching of your skin. It takes around two years for your stretched skin to return to "normal" so be patient. Losing weight fast is a goal most people have and you hear stories of people losing 10 lbs a week and believe that is the way to go. Considering your age it's best to take things slow. Besides not losing weight too rapidly, here are three other tips for keeping skin tight.

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    Lastly, with your health goals I recommend you have a free online consultation with me. I run a six month health coaching program over skype that teaches a system of health that empowers people to take control of their own health by teaching them all the tools to get their. Some of the lessons in the course are alkalinity, 60-90 percent raw, detoxing and cleansing, juice fasting, plant based beauty, intro to stress relief and meditation, etc. My clients get the results they desire and get healthy for life. To get a free consultation with me fill out the health history form found here: Health forms . I look forward to hearing from you. Let me know if you have any more questions.

     

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    When you feel like this it's a sign that you need to reboot your system (body) and you do this by Detoxing your body and eating a healthy diet in addition to positive thinking. Start with our FULL BODY DETOX followed by our TOTAL WOMAN CLEANSE. Drink our ENERGY TEA while doing your cleanses. You'll bounce back, Beloved.

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    This is a blood condition (toxic blood) and the person needs to detox (FULL BODY DETOX) and soak daily for 1 hour in hot water, 2 boxes of sea salt, and hydrogen peroxide. After the cleanse, the person needs to take 5 capsules of ELECTRIC GREENS CELL FOOD six times per day. The person needs to rub OZ OIL over their body after bathing! Do this for starters and keep us abreast of the progress.

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    Q: Greetings, I wanted to let you know that I have been taking your prenatal vitamins, and they work great! I am expecting in December, and I am still nursing my one year old. Without the herbs I would not have the energy. Also, my husband's brother used your detox, and also loved it. I do, however, have a question for you. I was reading your article on Candida Yeast Infections and came across something very interesting, intertrigo. I believe this is what my daughter has in the folds of her arms. You told me to use shea butter some time back, and it works but the problem has never gone away completely. I believe the problem is internal. I believe we all, my husband, daughter and myself have some form of this yeast problem. I'm taking her to the pediatrician tomorrow, but you and I both know how that's going to end up. Any suggestions?

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    Greetings Beloved! Wow! That's great to hear! Always glad to hear how people benefit from Nature's herbs. And yes, the problem is always internal as I explain in the article "Skin Disorder = Blood Disorder" which is why you should also concentrate on the child's internal makeup, i.e. liquid extracts, i.e. Vitamin C, Blood Extract, Goldenseal-Echnicaea.

    Article
    Skin Disorder = Blood Disorder

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    Sounds like inflammation! The FULL BODY DETOX is going to help. I won't be able to pinpoint the cause exactly absent a consultation to acquire necessary information.

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    Please read the article "SKIN DISORDER = BLOOD DISORDER". Have him detox (FULL BODY DETOX) and use the HEALING SKIN OIL! You're welcome!

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    Q: Hello. This is my first time emailing you. I am a 24 year old African American female. I have a younger sister who is 17. She has had health issues every since I can remember. As a baby she had asthma but grew out of it. She has also suffered from allergies to things such as pollen and ragweed as well. But at the age of 9 she woke up one morning totally unable to move and her joints appeared swollen and red. She has never been diagnosed with anything but the symptoms have been treated with an array of different drugs. As time progressed she would randomly continue to get joint swelling and stiffness in her arms legs and hips. Doctors have tested her for lupus and arthritis and test results still say she has none of the above. She suffers also from periodic urinary tract infections, ulcerations of the mouth and fatigue. She recently was told that she was suffering also from a stomach emptying disorder and her body was having a difficult time absorbing nutrients. Just this week she had extreme pain in her upper abdomen and the doctor said it was an enlarged spleen. They did blood work and it turns out that her pancreas levels are off the charts. I kind of hopped all over the place and I left a lot of things out. But do you have any clue what may be going on or what she could do to help her improve her overall quality of life and finally be pain free? I also left out that recently she has started losing hearing in her left ear. What does this all mean?

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    Please consider scheduling a 1-hour health consultation (only $100) so as to get at the root of all these problems. She's too young to be going through all of this. Time just won't allow for a detailed written response here. However, I will suggest she perform the FULL BODY DETOX as she sounds pretty toxic. It's good she may start at a young to better her health. She doesn't have to suffer!

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    Q: I am the mother of a 2 yr old that suffers from eczema terribly. Not only does she have eczema she suffers from a host of food allergies. My baby also is very emotional and hyper sensitive. I have worked with herbalists in the past that seemed to help. Doing my research I learned that they were not really helping me but keeping my baby hooked on their remedies instead of teaching me how to keep my baby strong. I don't have a problem purchasing remedies, but this person was upwards of 200-300 per month. I am a single mother and cannot afford that. I have looked into your products and would like to begin my daughter on a regiment that would help her. Right now my daughter is suffering from severe itching of her legs, arms, everywhere and it happens mostly at night or when she feels she has not had her way. Help!!!!!

    A:

    All understanding of healing begins with knowledge and healing itself begins in the mind. See your child well and the child will get well. Check out our MENTAL SCIENCE MANUAL. Good reading! Please read our article on "ECZEMA" and "SKIN DISORDER = BLOOD DISORDER" in our articles section. It's not so much about taking products but modifying the diet. Most children with eczema are fed a horrible and poor diet rich in meat, dairy products, refined grains, etc. that only exacerbates the problem. Rub the child's skin down with Shea Butter. Alternate with our HEALING SKIN OIL. The child's bed should be draped in the color blue, the antidote to the color red, the color of burning inflammation. bed sheets, spread, pillows, etc should be blue or light blue. I'd even paint the walls of the child's bedroom sky blue due to its soothing effect. It's a shame that some herbalists are only about the money. At Dherbs, we are all about education which is why our site is laced with so much information. Stay positive and optimistic!

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    Q: What do you have for stiffness? Hands that cannot close, and feet that cannot walk on their own much less to stand up. She is in a wheelchair, and the stiffness comes from the shoulder all the way down to her hands, and even her legs. The weather does not help either, it gets worst especially like today as the snow, and the low temperature hits low. What can you recommend to help me?

    A:

    It very well may be a condition of excess lactic acid, from diet built up over the years. Lactic acid causes stiffness in the body. Have her soak daily for about 1 hour in warm water, and 2-3 boxes of sea salt (or 78 ounces of sea salt). Can this person perform the Full body Detox? This person should drink vegetable juice daily. A raw foods diet would be best to get some immediate results.

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    Q: I am a massage therapist. During a year long detox with the help of a Naturopath I lost about 40 pounds. However, I could only lose weight while fasting. Though I recognized that I was extremely toxic (very thick, dark menses every 15 days to flu-like symptoms) it seemed that fecal matter was getting "stuck" in the bend of the trans. Colon and disc. Colon. Maintaining the weight losses and good health was difficult in spite of being on a wholesome diet. Digestive enzymes seemed to adversely affect digestion since elimination was slow (once a day). Though enzymes worked well in the stomach, I would only gain weight with the use of enzymes: drinking a gallon of water a day only touched my extreme thirst. I would become lethargic and experience painful menses. Cramps, along with swelling in the ankles. Recently a massage therapist who worked with colon massage laid hands on me and told me that my trans. colon was sitting below my belly button. His massaging in the bend of the trans. colon and the disc. Colon was very uncomfortable. We agreed that massage could help with my situation since I felt great after the massage. I take flaxseed oil, prune juice, probiotics, and cranberry juice everyday and I have been seeing a colon hydro therapist for the past five weeks (once a week) with very good results. Is there a special diet that can help pull the trans colon back into position? I really want to be able to eat wholesome foods and look and feel wholesome at the same time. Thank you for your support.

    A:

    I WOULD RECOMMEND COLON REPAIR. CONSIDER THE DHERBS 10-DAY SUPREME COLON CLEANSE AND IT'S CORRELATING DIET (WHICH COMES WITH THE CLEANSE) AND DRINK MUCH VEGETABLE AND FRUIT JUICE, BUT ESPECIALLY VEGETABLE JUICE. FRUITS SMOOTHIES WILL ALSO HELP REPAIR THE COLON. DRINK 2-4 OUNCES OF ALOE VERA JUICE IN A GLASS OF WATER. PERFORM ANTI-GRAVITY EXERCISES 15-MINUTES PER DAY (HAVE LEGS RAISED HIGHER THAN THE FACE - I.E. LEGS UP AGAINST THE WALL WITH HEAD AND BACK ON THE GROUND). PERFORM ENEMAS AND COLONICS AS WELL. ALL ORGANS ARE REPAIRABLE AND THEREFORE YOU CAN HEAL YOURSELF OF THIS CRISIS. PEACE, OPTIMAL HEALTH AND WELL-BEING BE UNTO YOU.