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Home » Exercise Programs » The best arm toning exercises according to experts – cosmopolitan.com

We may be in the middle of the bleak mid winter, but soon enough it will be summer again and we'll all be eager to wear as few clothes as possible. Which means digging around in your drawers to retrieve long-lost shorts and strap-tops. But if you, like so many others, have insecurities about your arms, you might be keen on toning your arms as a focus at the gym this year.

With so many possible ways to do it, we asked a handful of the best personal trainers and fitness experts to share their favoured arm toning exercise. Take notes, folks...

"To tone the arms, there isnt one single most effective exercise because the arm is primarily made up of two antagonists muscles: biceps and triceps. To tone your arms effectively you would need to work both. For biceps, try pull ups (any variation, as long as its adapted to the fitness level of the user), and for triceps go with push ups (once again, any variation, as long as its adapted to the fitness level of the user). For both its important to respect progression (i.e. going with a lighter elastic band, or adding weights for pull ups, or going from knee to regular push ups or adopting a more advanced variation for push ups if youre an avid exerciser)."

- Dr Thomas Falda, a Training Specialist and PT at fitness app Freeletics

"A correctly executed Chaturanga Dandasana Yoga pose does wonders for toning, strengthening and sculpting the arms. In Chaturanga, you are bending your arms which causes the engagement in your muscles to be stronger than in other poses such as plank which require straight arms. Its great for targeting the triceps and lower arm muscles and if you try yoga you will do this pose multiple times in one class!

How to do it:

- Mercedes Schindler, former professional ballerina and Founder of PHYSIQUE fitness studio.

"Press ups require stability and strength through the entire arm. When performed correctly they deliver fantastic results and toning of the arms, shoulders and core. I cant recommend an easier way of targeting the arms without needing equipment or high levels of skill."

- Marvin Burton, personal trainer at Anytime Fitness

"Arm toning, or improving your muscle definition is best achieved by using weights. Many women think that by lifting weights theyre going to become bulky, but thats not necessarily the case. By lifting weights, you are essentially increasing the amount of muscle you have compared to everything else that holds your arm together (i.e. bone, fat, connective tissue). Lifting weights for your upper body can also be a great way to help increase your strength and improve your posture."

- Kelsey Wells, Sweat trainer and creator of the PWR Workout programs

"Dumbbell shoulder presses will target the triceps as well, so it will help not only tighten up the top of the arm (giving it that teardrop shape) but it will help get rid of the jiggly bits on the back of the arm as well."

- Vero Walker, trainer at Orangetheory Fitness

"People describe wanting toned arms, but what we all refer to as toned or ripped is essentially just lean muscle mass. Therefore, the answer to this is two-fold: firstly, by increasing muscle mass of the biceps and triceps (achieved through sufficient resistance training and protein intake) the arms will have more shape. Secondly, through a consistent calorie deficit your body fat on your arms should lower. Note here that fat loss cannot be isolated, and therefore excessively exercising your arms will not lead to fat loss on the arms, but instead by achieving overall fat loss, the arms will become more toned."

- Harry Grosvenor, Head Coach at Virgin Active

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The best arm toning exercises according to experts - cosmopolitan.com

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Home » Exercise Programs » The best arm toning exercises according to experts – cosmopolitan.com