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Tone Up Your Arms Ladies

Who doesn’t want toned up arms? Who doesn’t want their upper body to look trim when they are wearing a tank top, bathing suit or just a pretty spaghetti strapped dress? Then the following three exercises are a great way for you to get started. The following workout is for beginner’s. I define a beginner as someone who hasn’t been working out on a regular basis as someone who is a beginner. If you are working out less than once per week, then this is the workout for your arms and toning up your biceps, triceps and shoulders.

You will need an exercise band or resistance band to perform these! You can pick one up for under $10 at Target and Walmart.

Single-Arm Pull Downs

Stand with your feet shoulder-width apart and hold an end of the exercise band in each of your hands. Begin with your right hand extended diagonally up and your left arm diagonally down. Bend your left elbow, bring your left fist and forearm in toward your chest. Repeat this eight to ten time and then switch arms.

180s

Stand on the resistance band with your feet shoulder width apart and one end of the resistance band in each hand. Hold your palms facing each other, bend your elbows and keep them tucked into your sides. Bring your hands up towards your shoulders and rotate your wrists 190 degrees so the palms face out top and then lower them. Repeat 8 to 10 times.

Side Raises

Still standing on the resistance band with feet shoulder width apart and one end of the resistance band in each hand, palms facing downwards. Extend your arms out full to the sides and lower them straight down palms facing your body and then raise them again until your arms are at a 90 degree angle to your body. Hold at the 90 degree angle for a three count. Repeat 8 to 10 times.

For beginners, do this arm circuit at least once twice a week. You can increase the number of sets to two as you build up. This is a simple, fairly fast arm routine that shows results. We’ll come back and revisit our arms before the end of July!

What would you like to tone your arms up for?

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This entry was posted in Weight Training and tagged , , , , by Heather Long. Bookmark the permalink.

About Heather Long

Heather Long is 35 years old and currently lives in Wylie, Texas. She has been a freelance writer for six years. Her husband and she met while working together at America Online over ten years ago. They have a beautiful daughter who just turned five years old. She is learning to read and preparing for kindergarten in the fall. An author of more than 300 articles and 500+ web copy pieces, Heather has also written three books as a ghostwriter. Empty Canoe Publishing accepted a novel of her own. A former horse breeder, Heather used to get most of her exercise outside. In late 2004, early 2005 Heather started studying fitness full time in order to get herself back into shape. Heather worked with a personal trainer for six months and works out regularly. She enjoys shaking up her routine and checking out new exercises. Her current favorites are the treadmill (she walks up to 90 minutes daily) and doing yoga for stretching. She also performs strength training two to three times a week. Her goals include performing in a marathon such as the Walk for Breast Cancer Awareness or Team in Training for Lymphoma research. She enjoys sharing her knowledge and experience through the fitness and marriage blogs.