I am now in my 40s, and I've noticed a few things about this decade. More gray hair, and a few more aches, as well as a nice boost in my inner confidence. Another thing that I can tell - it takes a little more effort to beat a few extra pounds put on during vacation and a few extra bits of exercise to tone up. One of those places I'm always battling: the back of my arms, that triceps area. It's a tough spot for many of us, right?
The thing is, getting that area toned actually doesn't take fancy diets or machines. The main thing - eat some good lean protein and salads, drink lots of water (you know, a good, ol' healthy eating plan) and then do a few basic moves every day. The key? Doing them consistently and having really good form.
-- Do 25 jumping jacks to get my heart rate up.
-- Basic arm circles. Stand with feet shoulder width apart and small dumbbells in each hand (if you don't have weights, you can use canned beans or something). Have your arms straight out to the sides and do 20 small circles inward and then 20 arm circles backwards.
-- Jog in place for 3 minutes for that ol' heart rate boost.
-- Basic Shoulder Press. Stand and bend your elbows with hands by your ears, holding weights. Press up, straight to over your head (but keep those shoulders down and relaxed) and then bring the weights back down to ear level.
-- Do 30 knee lifts.
-- Standing push-ups. Stand by the kitchen counter and grab onto the edge, feet a few feet back and hands about shoulder width apart. Tighten your abs and tush and lower yourself down and then back. As you do it, be sure to keep your elbows tight to the body, not flared out, and go as far down to the counter as you can keeping your body straight.
-- Stretch. This is key to muscle and joint heath. Stretching after will maintain that lean look and help keep that soreness at bay.
Do you need to tone your arms? Any great moves you have found to help get them in shape?
by SarahSuzyQJuly 18, 2013 at 12:30 AMThis is such a simple routine. I don't do any arm (or other) toning, but I really do need to start incorporating it into my day... Thank you for the tips.
July 18, 2013 at 12:34 AMThanks I need to work this into my weekly schedule
July 18, 2013 at 9:31 AM
I HAVE to do this!!! I hate my arms
July 18, 2013 at 9:37 AM
bend over slightly, bent knees, and bring your arm straight back at a pivot (with holding a weight) and then bring back to your side
July 18, 2013 at 9:49 AM
I haven't done a specific routine, but I may start doing this. Thanks for the tips!
July 18, 2013 at 9:56 AMsounds easy enough, I'm going to have to do that. Tfs!
by fraujonesJuly 18, 2013 at 11:13 AM
I could use some toning.
by momofnatalieJuly 18, 2013 at 4:15 PM