08 July, 2011
Exercises to Tone a Girl's Arms
Workouts for girls often focus on classic problem areas like the butt, thighs and tummy. However, toned arms can be a beautiful part of a girl's physique and shouldn't be overlooked. Strong arms are a nice accessory to tank tops and sundresses. To avoid too much bulk, you'll want to use your own body weight in addition to light dumbbells.
Your biceps are those little mountains of muscle you see when flexing your arms. Front dumbbell curls are an easy way to work these important muscles, according to "Fitness Magazine." Hold your arms flush against your body in a standing posting, dumbbells in hand, palms facing out. Starting with your right arm, curl the dumbbell up to your chest and then release back to the starting position in a controlled movement. Do eight reps on both sides and then do another set of eight while raising both arms together.
To help stave off that flabby back part of your arm, you need to work those triceps. Tricep dips can be done anywhere using a chair or bench. Sit on the edge of a chair and place your flat palms flush up against your thighs on either side of you. While keeping your feet together and your hands still on the chair, move forward a little and dip your body down as close to the ground as possible, with your back close to the front of the chair. Return to the seated position. Work up to three sets of eight reps. They're simple, but they work.
Chest and Shoulders
You can't forget your chest and shoulders. An old-school push-up will target these areas as well as your arms. Don't be shy about using the modified version on your knees -- or on a stability ball -- to protect your lower back. Work up to two sets of 15 reps.
Yoga is a highly effective all-over body toner, but certain key moves target arms, chest and shoulders all at once. The classic plank pose, when held for a sustained period, works all of those areas. The side plank is also very effective, which is a move where you lie on your side, stack your feet on top of each other and balance your weight between your feet and the palm of one hand. You then raise your whole body up onto your hand and stacked feet and hold. The downward dog move helps stretch the arm muscles out after these tough poses.
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