Toning Exercises for Women

I will get right into it and give you two versatile and very effective upper arms exercises that will firm arms, the triceps, and biceps; yes, the biceps too.

If you want to have well-rounded beautiful and firm arms, then you should exercise all the muscles in your upper arms.

Triceps (the back of the arm muscles) Exercise-1 the Narrow-Grip Push Ups

This exercise is one of the best toning exercises for women because it works many upper body muscles, but the emphasis will be on the triceps (the back muscles of your arms).

Instructions…

- Lie down on your stomach, and have your palms flat about a shoulder-width apart or narrower* and your toes on the floor to support the body.

- Now, lift up your body to perform the push up exercise until the arms are fully extended then lower the body until the forearms contact the biceps.

*The Narrow Hand Grip Placement. Involve the triceps more, but don’t over do it; otherwise, you can injure your wrist or shoulder. Start with a shoulder width apart, and after a few days gradually narrow the grip slightly until you feel the muscles of your arms are really working.

For some women this exercise can be difficult to perform at the beginning, and if that’s the case, then perform one of the modified narrow grip push ups; you can either perform the hands elevated, or kneeling narrow grip push ups.

The hands elevated version is the same as the above narrow-grip push ups, except your hands will be rested on an elevated object. Examples are: chair, bed, sofa, stool, rail, or bench.

The kneeling narrow grip push up is the same as the regular narrow grip push up exercise except the knees will support the body instead of your feet. With both modified exercises the resistance will be reduced in order for those individuals to be able to strengthen their upper bodies and progress to the regular narrow grip push ups.

Triceps (the back of arm muscles) Exercise-2 Dips

Another excellent exercise that targets and firms up your arms muscles (the triceps) is the triceps dips exercise. You can perform the parallel bar dips and/or the bench dips exercise to strengthen your arms in a very effective way and it’s also convenient to perform where you don’t need particular fitness equipment-- except a bench, a sturdy stool, or a chair.

The parallel bar dips can be more challenging than the bench dips so choose one that you can perform several repetitions (6-15 reps) and work your way up.

Many fitness experts and personal trainers recommend range of motion where the forearm touches the biceps, which is fine IF the trainee does not have postural issues like forward shoulders; otherwise, you can put too much strain on the shoulder muscles that can lead to an injury.

Biceps (the front of arm muscles) Exercise-1 Elbow Flexion Motion

You can use dumbbells, barbells, or a resistance band for exercising your arms and they’re all good tools to use. I personally prefer to use a resistance band because it’s light, compact, affordable, and an effective tool. But it’s up to you which you prefer to exercise with as long as you perform the arms exercise.

In order to possess firm women’s arms you need to pay attention to the body form while performing the exercises. Just like any other exercises it’s important to do that to have effective results and prevent injuries. So follow the exercise instructions for maximizing your arms results.

Instructions…

- Standing with the feet pointing straight forward, bring the shoulder blades together to prevent drooping shoulders, and the elbows tucked in to the sides

- Now simply flex the elbows to lift the weight/resistance until the forearms contact the biceps,

- Then slowly (2-3 seconds) lower the weights all the way down until the arms are straight,

- Repeat for 6-15 repetitions for 2-4 sets.

Whenever possible, exercise in front of a mirror so you can see your form and get in touch with your body

Biceps (the front of arm muscles) Exercise-2 Chin-ups

This exercise is tougher than the first one, but it’s worth the time investment. By practicing this excellent exercise women can build muscles and firm their arms.

Even if you can only do one repetition or just lowering yourself from the chin up bar you're adapting the upper body muscles to this kind of tension until you can perform more than one repetition. You can get a door chin-up bar at an affordable price; that way you can train in the privacy of your home.

Instructions…

- With shoulders a width apart or narrower, hold the chin up bar with a firm grip of both hands

- Start to lift yourself to the chin above or at bar level (hence, chin up bar exercise)

- Then slowly bring yourself down where the arms are extended then repeat.

Again, if you can not perform a single repetition, then you can use your legs to propel yourself up where the chin can be leveled at the chin-up bar or higher; then slowly descend until the arms are fully extended. Repeat this pattern until you build up enough strength to perform one or more repetitions.

Now you have the above toning exercises for women that are very effective to train and tone your arms from the back and the front.

So, now you can build firm, strong, and sexy arms. You also have the choice of performing the arm exercises in the privacy of your place which makes it more convenient, or the gym if you choose to.

You have Noooo excuse for not firming those upper arms and saying good bye to unwanted saggy arms plus start wearing sporty and sexy women's tank tops for the summer.

Women Strength Training