How to Tone Upper Arms Fast

Flabby and droopy arms can be embarrassing. These upper body wobbly bits can keep you away from wearing your favorite sleeveless dresses or getting into the pool wearing a swimming costume. Fortunately, these flabby arms can be toned at any age. This Buzzle article can help you with toned up arms without even going to the gym. All you need to do is follow a strict exercise regime that concentrates in getting you firm, toned up arms. But, before you commit yourself to this upper arms toning workout session, you have to decide to allot the session a particular time and practice the exercises religiously. Within 3 weeks you will be on your way to showing off those shapely, sculpted arms. Given below are a few upper arm exercises for both men and women. Before you get started with the workout regime, make sure to do simple warm up exercises to heat up your body for some strenuous moves. So, let's get started.

Upper Arm Toning Exercises for Women

Standing Push Ups
You will need a ledge or a desk to perform this exercise. Start by standing straight facing the desk. Extend your hands and hold the desk. Now, make sure your hands are shoulder width apart. Angle your body at 45° from the floor balancing it on the balls of your feet. Bend your arms and bring your chest close to the desk. While doing so tuck your elbows in your lats. Exhale as you bend towards the desk and inhale while you move away. Practice 2 sets of 10 repetitions each.

Arm Raise
You will need dumbbells weighing 3-5 pounds. Start with dumbbells weighing less weight and gradually increase the weights. Now, stand with your arms raised right above your head, holding your weights. Slowly bring your hands down to the shoulder level, then back to the original position. Make sure you do not bend your elbows while performing the exercise. Inhale while you raise your arms up and exhale when you get them down. Do 2 sets of 10-15 repetitions each.

Handbag Curls
You will need dumbbells weighing 5-8 pounds. To get started stand upright with the dumbbells in your hands and hands by the side of your body. Now, bend your elbows and lift the forearm up to your hip level. If you are doing it right you will create a 90° angle between your forearm and upper arm. Lock your elbows and do not move them during this entire exercise session. Lift your fore arms and bring them close to your shoulders, without moving your elbows. Push them back to the starting position. Do 3 sets of 10-15 repetitions each.

Upper Arm Toning Exercises for Men

Overhead Press
You will need dumbbells weighing 10-15 pounds. The weight depends on how much you can sustain. Now, hold the weights in your hands and stand with feet shoulder width apart. Raise your hands straight up, here do not lock your elbows, keep them a wee relaxed. Slowly bend your hands until you create a 90° angle, then back to the starting position. (Again do not lock your elbow joints, as this would lead to some serious injury.) To help your muscles work a little harder pulse your upper arms up and down slowly. Do 2 sets of 20 repetitions each.

Push-Ups
Lie on the floor on your tummy. Place your palms close to the shoulders and parallel to the ground. Now, press your hands against the floor and lift your body until your arms are stretched fully, balance your body on the balls of your feet and palms. Then, lower yourself. Initially this exercise may seem a little difficult, but gradually you will master it. To boost your upper arm toning further, you can perform these push-ups on one hand and switch to the other hand to complete the circuit. Of course gradually push yourself in doing this, after mastering the basic push-up. Do 2 sets of 15-20 repetitions each.

End your exercise session by doing stretches. Just place your arms across your chest and stretch them. This will alleviate pain or muscle pull, if any, during the course. Make sure you follow the exercise routine sincerely and within a month's time you will be able to don those sleek and toned upper arms.