If you're looking for toned arms that you won't mind flaunting this summer, then have a look at our workout plan, they will have your arms looking shapely and toned in no time at all.
Muscles work in pairs so when one muscle is contracting the other muscle is relaxing, therefore it is important to work opposite muscle groups.
What you will need Dumbbell Body Ball How Many? If you are a beginner you should aim for 2 sets of 10 to 15 reps.
Once you are able to carry this out comfortably then increase this to 3 sets of 15 reps.
The Bingo Wing Fighter This exercise will target the wobbly bit on the underside of your upper arm.
Stand with feet hip width apart, holding your dumbbell in each hand by your sides and squat so that your dumbbell is just in front of your feet.
Return to standing position quickly pulling your dumbbells up so that they finish either side of your chin.
Your elbows should be high and out to the sides, ensuring your back is kept straight through out the exercise.
Triceps Extension This exercise will work your triceps.
Kneel on the floor with your back straight.
Hold your dumbbell in your right hand and extend it up to the ceiling.
Lower the dumbbell to your shoulder blade.
Extend your arm to the ceiling but be careful not to lock your elbow.
Repeat exercise with your left arm.
Front Raises This exercise will work your shoulders.
Stand with your feet hip-width apart, holding a dumbbell in each hand with the palm of your hand facing down.
Keep your arms in front of your thighs with a slight bend in your elbows.
Lift your right arm by rotating out 90 degrees(up to your shoulder height) and then lower it again with control, repeat with your left arm ensuring that your don't swing your body to lift either of the dumbbells up.
The Upper Arm Toner This exercise works your triceps, biceps and also your shoulders.
Sit upright on a bodyball, with your legs slightly apart for balance.
Hold your dumbbell in your right hand above your head and with your left hand on your hip.
Bend your elbow and lower your dumbbell behind you, until it touches your shoulder blade.
Lift back up to your starting position, repeat this for the duration of your sets of reps and then repeat with your other arm.
Double Punch This exercise is great for working biceps, triceps, shoulders and also your forearms.
Sit upright on a bodyball holding a dumbbell in each hand at chin height, your arms should be bent in tight to your body.
Press both dumbbells out in front of you andrepeat again.
Lift both dumbbells up above your head until your arms are completely straight, palms inwards.
Lower then repeat this again, This four move sequence equals one rep.
For best results Carry out the exercises slowly; speeding up will cause you to use speed rather than your strength.
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Muscles work in pairs so when one muscle is contracting the other muscle is relaxing, therefore it is important to work opposite muscle groups.
What you will need Dumbbell Body Ball How Many? If you are a beginner you should aim for 2 sets of 10 to 15 reps.
Once you are able to carry this out comfortably then increase this to 3 sets of 15 reps.
The Bingo Wing Fighter This exercise will target the wobbly bit on the underside of your upper arm.
Stand with feet hip width apart, holding your dumbbell in each hand by your sides and squat so that your dumbbell is just in front of your feet.
Return to standing position quickly pulling your dumbbells up so that they finish either side of your chin.
Your elbows should be high and out to the sides, ensuring your back is kept straight through out the exercise.
Triceps Extension This exercise will work your triceps.
Kneel on the floor with your back straight.
Hold your dumbbell in your right hand and extend it up to the ceiling.
Lower the dumbbell to your shoulder blade.
Extend your arm to the ceiling but be careful not to lock your elbow.
Repeat exercise with your left arm.
Front Raises This exercise will work your shoulders.
Stand with your feet hip-width apart, holding a dumbbell in each hand with the palm of your hand facing down.
Keep your arms in front of your thighs with a slight bend in your elbows.
Lift your right arm by rotating out 90 degrees(up to your shoulder height) and then lower it again with control, repeat with your left arm ensuring that your don't swing your body to lift either of the dumbbells up.
The Upper Arm Toner This exercise works your triceps, biceps and also your shoulders.
Sit upright on a bodyball, with your legs slightly apart for balance.
Hold your dumbbell in your right hand above your head and with your left hand on your hip.
Bend your elbow and lower your dumbbell behind you, until it touches your shoulder blade.
Lift back up to your starting position, repeat this for the duration of your sets of reps and then repeat with your other arm.
Double Punch This exercise is great for working biceps, triceps, shoulders and also your forearms.
Sit upright on a bodyball holding a dumbbell in each hand at chin height, your arms should be bent in tight to your body.
Press both dumbbells out in front of you andrepeat again.
Lift both dumbbells up above your head until your arms are completely straight, palms inwards.
Lower then repeat this again, This four move sequence equals one rep.
For best results Carry out the exercises slowly; speeding up will cause you to use speed rather than your strength.
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