The best arm toning exercises for women

The best arm toning exercises for women
The best arm toning exercises for women

Facebook and Instagram are filled with reels of exercises that help us tone our bodies. And based on that, many of us even try those. Do those exercises actually help us? Well, most of us will say that they do not help us much. The reason being weight loss and toning our body depends much on various factors like age, current weight, reasons for weight gain, and food habits. We cannot just indulge in any kind of exercise and expect our body to change its shape in just a few months.

If you want to get rid of those flabby arms and try to tone them, then here are some arm exercises for women that you can do with your dumbbells at home. Let us discuss them here today.

Biceps curl

You have to stand with feet hip-width apart and now hold a pair of dumbbells on both sides. Your palms should face forward while the back has to be straight and the chest upright. Now do not move the upper arms, bend your elbows and bring the weights up to your shoulders. Now slowly and very carefully lower the dumbbells back to the position that you started. Do this entirely with control. Start with 10 reps and then you can increase it.

Cactus arms

You can stand on the mat with your feet hip-width apart. Now bring your elbows together and up, and form 90-degree angles on both sides. While doing this, make sure your core is stable, and you have to open your elbows as wide as you can. Now bring them together back again. Do 10 reps of this exercise.

Upright row

Like the other exercises, stand with your feet hip-width apart. You have to rest your arms in front of your body and hold a dumbbell in each of your hands. Now lift the dumbbells by raising your elbows until your elbows reach your chest level. Now carefully lower them back down to your waist with complete control, and then repeat the same. Do this, 10 reps.

Lying overhead triceps extension

To do this exercise, you have to lie on your back with your knees bent, and then you have to place your feet flat on the ground, at least a foot from your butt. Now hold a dumbbell in each of your hands and extend your arms over your shoulders. The palms have to face each other. This has to be the position that you start with. At this point, you have to bend your elbows in order to bring the weights towards the floor, close to your temples. Take a pause and then bring the weights back overhead.

Single-arm bent-over row

You have to keep your feet hip distance apart and weight in the right hand. Hinge at the hips and make sure of keeping your head in line with your tailbone. Brace your core; pull your right elbow back until your right wrist is near the ribs. Return to the position from where you started.

Triceps kickback

You have to stand with feet two-fists-width apart and bend your knees. Now lean forward a bit. Hold a dumbbell in each of your hands and the elbows have to be kept 90-degrees by the sides. Press the dumbbells back and then up. When you straighten your arms, make sure of squeezing the triceps. Return from where you had started.

While you are doing these exercises, you need to be extra careful. A slight carelessness can lead to injury. And in case of an injury, you should contact your doctor immediately. If you have a health insurance policy, your treatment will be covered. And if you do not have one yet, you can get it from the IIFL website. Explore IIFL to find the one that suits you the best.


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