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Toning your arms is achieved by adding lean muscle fibers and by burning fat. Doing arm circles can aid you in toning your arms. However, adding other exercises, particularly resistance exercises, is a more effective way to tone your arms. And adjusting your diet to help you burn more fat can also allow your muscles to show more, which gives you a more toned appearance. Understanding how to exercise your arms effectively will help you reach your fitness goals quickly.
Arm Circle Options
Arm circles are an entry-level exercise that can prepare you for a more effective arm-toning workout. Start with small circles, forward and backward, and add medium circles and full circles in both directions. To really hone in on your muscles, complete the circles for two to three minutes in each direction, resting between each exercise for about one minute. These circle exercises target your upper-arm, shoulder and chest muscles, and they can serve as an effective warm-up routine when you advance to resisted exercises.
Weighted Arm Circles
Fatiguing your muscles is key to burning fat and keeping it off. Adding weights to your arm circle exercises will challenge your muscles. Select a weight that is light enough to allow you to work for two to three minutes without rest, as this type of exercise offers superior toning instead of muscle bulking. Take care not to move your trunk or use centrifugal force while performing circles with weights, but stabilize your trunk and control your arm movements to maximize toning.
Alternate Arm Exercises
Use focused resisted exercises to really target your arm muscle and help you tone in less time. Add biceps curls, wrist curls and shoulder shrugs with a dumbbell or resistance band. Perform shoulder-flexion resisted exercises by lifting your arm forward and over your head, or abduction by lifting your arm out to your side and then over your head. Finish with triceps presses while lying flat and reverse wrist curls to target the opposite side of your forearm.
Benefits of a Healthy Diet
Exercising alone is not sufficient to help you tone your arms, especially if you have a significant amount of fat tissue. Adopting a healthy, balanced food plan including lean proteins, increased fiber from fruits and vegetables and reduced carbohydrates can help you to shave off more fat tissue. Additionally, reducing sodium and increasing your water intake to at least eight 8 oz. glasses per day, or 1/2 gallon, can help you to reduce unwanted bloating and water retention.