Toned Arms – Easy at Home Exercises!

Toned arms along with the sculpted body is everyone’s ultimate dream! However, people find it hard to reduce fat and tone arms. We at Warpaint journal have put up a list which will help you get those toned arms- At Home! Simply follow the exercises and enjoy the amazing results!

Top 5 exercises to get toned arms!

There are several exercises that help in getting toned arms. We have made a list of the most effective ones which will cover all muscle groups. It’s advised to do these strength exercises minimum 3 times a week with 3 sets of 10-15 reps for best results. So let’s get started with the top 5 exercises to get toned arms!

1) Bicep Curls

Targeted area– The bicep curl is the quintessential arm exercise. It tones and strengthens the front of the arms (biceps), which many people associate with the ability to “flex a muscle.”

How to do:

• Grab lightweight dumbbells (2-3kg). You can even use water bottles or a heavy object if you don’t have dumbbells.
• Keep your arms by your side,palms facing inwards.
• Now fix your elbows on the sides of your body and curl your lower arms till shoulders and bring it down slowly.

Pro tip: Do not swing your arms. If you have to swing your arms to bring the weight up, reduce the weight. Also, keep your core tight and movements slow and controlled. This will give better results.

2) Tricep Dips

Targeted area: pectorals, deltoids (shoulders). Also, it’s a great exercise for activating the core and all the upper body muscles.

How to do:

• Position your hands shoulder-width apart on a secured bench or stable chair.
• Slide your butt off the front of the bench with your legs extended out in front of you.
• Straighten your arms, and bend your arms to lower your body until the elbows are at a 90-degree angle.
• Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Pro tip: Bend in your elbows a little to keep tension on your triceps and off your elbow joints. Also, be sure to keep your back close to the bench. Lastly, keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

3) Push-ups

Targeted area: Pectoral and deltoids(shoulders). It’s also a great exercise to activate your core and other upper body muscles.

How to do:

• Lay belly down on the floor, with and place your palms flat on the ground, slightly wider than shoulder-width apart.
• Keeping your body straight and long, come up onto your toes and lift your body off the floor with your arms until they are fully extended.
• Slowly bend your arms at the elbows and lower your chest towards the floor.

Pro tip: If this is too hard, do the exercise with your knees on the floor. Or even simpler, do the exercise standing, using a wall. Start with your feet roughly 50cms from the wall.

4) Side Plank

Targeted area: While commonly thought of as an oblique exercise, side planks also work on your shoulders and arms.

How to do:

• Lying on your right side on the floor, lift your core up.
• Then press your forearm into the ground for stability. Your supporting arm and shoulder should be at a 90-degree angle.
• Next, extend your legs out with your feet supporting you. Your torso should form a relatively straight line with your neck, head, and legs.
• Engage your non-supporting arm by stretching it toward the ceiling.
• Hold for 30 seconds then switch to the left side for 30 seconds.
• Complete 2 sets on either side.

Pro tip: Focus on your breathing and keep your core tight. Pull your stomach towards your back and perform controlled movements.

5) Kickboxing punches

Targeted area: Throwing punches burns a lot of calories. Moreover they also help tone and strengthen your arms and upper back.

How to do:

• First begin your stance with your feet hip-width apart.
• Next, bring your right arm up in a 45-degree angle with your fist just below your jawline.
• Extend your arm across your body as you punch your fist at an imaginary target in front of you. Put force behind your punch but don’t overextend your shoulder muscles.
• Now throw 15 hard punches with one arm before switching to the other arm.
• Complete 4 sets on both sides.

Pro tip: Keep your knees soft and core tight to get the most of the exercise.

Lastly, consistency is key. Make a schedule and follow it religiously. Start the exercise after a warm-up and follow it with a cool down. Also, make sure you give your body enough time to rest and recover. Pair this exercise with cardio and good food to achieve the best results!

Till then, stay healthy, stay strong and stay fit!