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Ester Marsh: Tips for toning arms

Q. Wearing short sleeves, I really noticed my arms need toning. What can I do to tone my arms and not look like a man?
A. The weather gets nicer and the clothes are getting shorter and you realize you might not have been as good as you should have through the winter months when our clothes were covering all.
One thing that is very aggravating is when your arm continues to wave long after you are done waving. Of course, we cannot miraculously change our arms overnight. It takes time, dedicated workouts and a balanced diet.
Also to get the firm arms you want, you have to increase your weight. Too many women are worried that when they lift weights their arms are exploding in size into body building/power lifting arms.
I promise you, it takes a whole lot more to get the ěmanlyî arms you said you do not want to have.
To have definition in your arms your body fat has to come down to show the muscles. Today, letís get into the workout to improve your muscles in your arms.
To get the arms you want it is not just your arm muscles, which are the biceps on the front of your upper arm, and the triceps on the back of the upper arm. Thatís the part that sometimes keeps on waving. Definition also requires toning of the shoulders, or the deltoids.
Perform three sets of 10 reps with a weight you can just do 10 reps.
For shoulders:
Shoulder press.
Side lateral raises.
Front lateral raises.
Bent over flies.
For Biceps:
Barbell curls.
Alternating bicep curls.
Cable curls.
Concentration curls.
For triceps:
Tricep push down with the bar.
ěSkull crushers.î
Over head triceps extensions.
One arm tricep kick backs.
Be patient, donít give up and donít forget the rest of your body.
Ester Marsh ACM Cpt

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