Arm Toning Tips

By Liz Neporent

Once you embrace the thought that strengthening your arm muscles will make them look toned and sexy rather than chunky and unfeminine, you'll be pleasantly surprised at how easy it is to get results. Arms are one of those body parts that respond quickly to training (especially the triceps) because they're typically under-worked in everyday life compared to say, your legs. Expect to see results -- possibly even dramatic results -- in about six weeks.

Because your elbow opens and closes like the hinge of a door, most arm exercises are pretty straightforward so there's very little chance you'll injure yourself while doing them. Even newbies won't have any trouble mastering the moves. That said, always be sure to keep your ab muscles firm while your arms are moving to protect your lower back and always lift slowly and with control so your elbows never snap or "lock".

Do this arm routine 2 to 3 times a week with at least one day of rest in between. All you'll need is an exercise band or tube that creates enough resistance, or force, to challenge you within 8 to 15 reps plus a sturdy chair so you can do this routine anywhere. Start with one set of 8 to 15 reps of each exercise; when you can do 15 reps easily, either switch to a heavier band, up it to two sets per exercise or graduate to the more challenging version of the move.

When you're ready to try something new, consider switching to dumbbells. The same movements feel completely different when you're pumping iron versus pumping rubber. And when you're ready for a more creative spin on these basics, check out an upper body toning classes at your gym or an arm training DVD.

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