The best way to slim your arms is through diet, cardiovascular exercise and targeted moves that work the all the muscles of the arms. MayoClinic.com suggests a diet using the formula of calories in, calories out. This has been proven to be the most effective way to shed pounds and lose overall body fat. Since one pound of body weight is equal to 3,500 calories, you need to remove about 500 calories from your diet through food choices or exercise to achieve a 1-pound weekly weight loss. As you lose weight and body fat, work on cardiovascular endurance to help burn more fat, and use specific arm routines to tighten flabby areas.
Begin toning your arms by working the long muscles of the back of your arm known as the triceps. Beginners should use 3-pound hand weights; more experienced exercises should use 5-pound weights. Start by lying on an exercise mat on your back with your knees bent and your feet on the floor.
Holding on to the hand weight, raise your arm toward the ceiling. Bend your arm to a 90-degree angle. Straighten your arm back toward the ceiling. Return to the 90-degree angle.
Perform three reps of 12. Repeat with the left arm.
The Pilates Press
The Pilates press uses your own body weight as resistance to isometrically work all muscles of your arms. Begin on your hands and knees on an exercise mat. Extend you legs backward into a pushup position.
You should be on the palms of your hands and the balls of your feet. Keep your elbows close to the side of your body and lower yourself toward the floor. Go as low as you can go. Try to keep your head slightly lifted and your back straight.
Hold in the lowered position for a second or two, then press back up. Perform three sets of 12 reps. If you cannot hold your body weight in this position, perform the exercise with your knees on the ground, ankles crossed.
Beef up your biceps, the large muscles of the front of the arm, to achieve slim arms. Start by standing with your feet hip-distance apart. Hold a 3-pound dumbbell in each hand.
With your arms at your sides, face your palms forward. Lift the dumbbell so it comes up to the level of your waist. Lower back to the starting position. Perform this action for 10 reps.
Rest for a moment. With the same arm, curl the bicep from the starting position to the head of your shoulder. Do 10 reps. Repeat both these exercises on the same arm for another set. Repeat with the other arm. Advanced exercisers may use a heavier hand weight.
- Cut 500 calories from your daily diet to help burn fat and shed pounds.
- Perform the exercises three or four times weekly for the best results.