No matter what their weight or size may be, many women struggle to keep their arms looking buff, sculpted and toned. Working out regularly and eating a well-balanced diet can help you stay in shape year round, and also keep body fat levels low enough to reveal the muscles on your arms. You can do a number of targeted upper body exercises to make the biceps, triceps, and shoulders stronger, and finally achieve the definition you want.
When it comes to achieving that sculpted and toned look, remember your diet plays a much more important role than working out. Eating enough protein and healthy carbs from foods like Quaker Real Medleys Apple Walnut Oatmeal will make it easier to get the results you want. Get into the habit of eating whole grain cereal like oatmeal, and doing some type of resistance training at least three days per week to keep those arms looking sexy and toned all season long!
Here are six upper body exercises for sexy and toned arms:
1. Lateral Raise. This exercise works the upper back and shoulders, targeting the lateral deltoid muscles. You can do this exercise using a set of dumbbells. Just hold a dumbbell in each hand and stand with feet shoulder width apart with knees slightly bent. Raise the dumbbells up and out to the sides so they are parallel to the ground, hold, then lower and repeat.
2. Seated Row. This is a great exercise for working the biceps and the upper back muscles. You can perform this exercise using a machine at the gym or with resistance bands or tubes attached to a door at home. You'll need to pull the bands or tube towards you while in a seated position, hold, then release slowly before repeating.
3. Chair Dips. The triceps are a common problem area for most women but strong triceps will help you achieve that sculpted look you want. Do a set of dips by sitting on the edge of a bench or chair with palms facing away from you. Hold on to the edge of the chair or bench and keep your knees facing forward at a 90-degree angle. Slowly lower yourself as close to the ground as possible, hold, then raise yourself up before repeating the sequence.
4. Pilates Press. This exercise targets the shoulders, triceps, biceps, and also the core muscles in your midsection. To perform this exercise, start in a regular push-up position and bend one knee at a 90-degree angle with toes pointing upwards. Bend your elbows slightly and lower yourself a few inches before pressing up. This is a modified push-up that will really target the upper body and strengthen those arms.
5. Dumbbell Curls. This is one of the easiest upper body exercises you can do in the comfort of your home. Tone up those biceps by doing a set of curls using either 5- or 8-pound dumbbells (or heavier, depending on your strength level).
6. Planks. Planks are a great exercise for strengthening the abs and back, but they can also work wonders for your arms. Perform this exercise by holding yourself up in a push-up position with your forearms flat on the floor. Make sure you're creating a perfectly straight line from head to toe and hold for 20 to 30 seconds while breathing deeply, then lower yourself to the ground. Repeat up to six times.
Content by Sabah Karimi .