Published on: 5 Apr 2023, 10:15 am IST
Who doesn’t want toned arms that would help you lift everything from your grocery bag to big weights at the gym? It’s not unachievable, but it takes work – a lot of it! For those of you who don’t like the idea of sweating it out at the gym, we took the liberty to reach out to fitness influencer and entrepreneur, Simran Valecha to know the best at-home arm exercises for toned arms.
These exercises are perfect to strengthen and tone your arms. However, they are not magical exercises that will melt the fat away. So, combine these exercises with the rest of your workout routine and a healthy diet for the best benefits.
Try these at-home exercises for toned arms
Here are five exercises for toned arms you can do in the comfort of your home, as shared by Simran Valecha.
1. Inchworm exercise
Inchworm is a great dynamic movement that is the perfect warm-up for your workout. It is an exercise that targets your arms, core, shoulder, chest, upper back, hamstrings and glutes.
How to perform inchworm exercise: Stand with your feet together and then bend your hips and place your hands right in front of your feet. Don’t bend your knees when you do this. Slowly walk your hands forward and then your feet to complete the exercise.
2. Shoulder tap
Make this exercise a part of your arm workout routine so that you don’t have to ask strangers on your flight to lift your suitcase up. Shoulder taps target your core, arms, shoulder, glutes and hamstrings.
How to perform shoulder taps: Stay in a plank position with your palms under your chest, not ahead of you, feet shoulder-width apart and core engaged. Lift your palm and tap the opposite shoulder, ensuring that your body does not move when you do this. Repeat with alternate sides to complete a rep.
3. Arm circles with toney bands or wrist weights
Circle your way to perfect arms with this exercise that will target your arms, core as well as shoulders.
How to perform arm circles: Stand tall with your core engaged, keep your arms parallel to the floor, and feet shoulder-width apart. Start by making circles in the air with your arms, ensuring that your arms are at shoulder height when you do this.
4. Tricep kickback
Tricep kickback targets the triceps and increases triceps strength brings stability to shoulders and arms, improves flexibility, and increases range of motion and overall upper body strength.
How to perform tricep kickback: Stand with your feet shoulder-width apart. Bend forward till your torso is parallel to the floor and the spine, neck, and head are in one line. Keep your knees soft but not bent. Hold bottles or dumbells in both hands and slowly extend your arms together as far back as you can. If you find it hard to do it with both hands at once, train one arm first while the other rests on your thigh, and then train the other.
5. Bicep curls
This combo set will target your biceps and your core, helping you develop upper body strength so you don’t have to ask strangers to help you lift your grocery bags anymore!
How to perform bicep curls: Stand with feet shoulder-width apart, keep knees soft, and hold bottles or dumbbells with an underhand grip in both hands. Moving only your elbows curl both arms till they are parallel to the floor. Repeat this 10 times. Then move your arms from elbow level to shoulder and repeat 10 times. Now do the full range of motion from your sides to your shoulders and repeat 10 times.
Keep this in mind for stronger arms
Before you try these exercises, you should know that ‘spot reduction’ is a myth. Fitness experts call it a hoax. So, if you think that these exercises will tone your arms alone, you’re wrong. Studies have shown that the key is to combine cardio, strength training, and a healthy diet to be fit and strong. In short, while these exercises will help you tone your arms, they should be a part of your workout regimen and not the only exercises you do in a day to keep yourself fit.