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Exercises to Tone Arms and Legs for Women

Many women are dissatisfied with the appearance of their legs and arms. While there is no such thing as spot reduction, it is possible to target the individual muscles of these body parts to increase the appearance of tone. Here are a few simple exercises that can help to improve the look of your arms and legs.

Bench Dips

The tricep is a notoriously difficult muscle to isolate when exercising, through the tricep dip is helpful. Position two benches parallel to one another so that they are separated by a slightly longer distance than the length of your legs. Position your heels on one bench and your palms on the other, slightly farther apart than your shoulders. The tops of your thighs should be facing the ceiling. By bending your elbows behind you, lower your body so that you nearly touch the ground and then lift back up until your elbows have straightened behind you. This is one rep, repeat as necessary.

One Leg Deadlifts

One leg deadlifts require a great deal of concentration and balance. Stand straight with your legs shoulders-width apart and your arms at your sides. Lift your right leg up, bending your knee until your thigh is perpendicular to your torso, then extend that leg behind you until your back is parallel to the floor and your arm is stretched in front of you. Come back to a standing position and repeat, then perform the sequence again with the other leg. The one leg deadlift helps to strengthen your hamstrings, calves and quadriceps.

Standing Jumps

A slightly more complicated move, the standing jump requires a bench sturdy enough to absorb your weight. Stand with your feet shoulder-width apart and within a foot of the bench. With your arms at your sides, get into a squat position, and then explode upward, landing on the bench. Aim for the center of the bench to reduce your risk of injury. Jump back down off the bench, get into the squat position again, and repeat as often as you’d like. Perform this exercise in a padded area.

Barbell Push Press

The barbell push press targets arms and legs at the same time for a particularly efficient workout. While holding a barbell in your hands at neck level, just wider than your shoulders with your knuckles pointed toward your shoulder, keep your elbows bent. Engage the muscles of your core to protect your spine and drop into a squat. Return to the standing position and press the barbell up above your head, then lower it slowly to chest level again. This is one rep. Repeat as often as necessary.

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About the Author

AJ Carpenter has a bachelor's degree in P=physical education and a master's in Journalism from Missouri State University. He has written for various publications on topics ranging from health and fitness to education and gardening.

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