CommunityBrowse groupsBlogEtiquetteInvite Your friendsSuccess Stories

Lounge
Community 


Good arm toning excersises?

I am working out everymorning, and some in the evenings. But I mostly do cardio. I do some light dumbells, but i feel like I don't really know what I'm doing. Can anyone suggest some excersises for me to do. I don't want huge muscles but I would like to be stronger and toned. Thanks!!!!!!

Fri. Sep 15, 1:31pm

Add comment  
pushups my dear! they work wonders for your arms, shoulders, back, chest, abs etc!

also do some tricep dips by lowering yourself while holding onto a chair.

using dumbells are great for a lot of different exercises but make sure the weight is heavy enough that you are tired on your last reps. otherwise you aren't stressing the muscle enough to build/tone.

also-you won't get bulky (if you are a woman) . . . . you would have to work VERY VERY VERY hard, and eat a special diet to get the type of bulkiness you probably fear. muscle actually makes us smaller (takes up less room than fat!) so your clothes may fit a lot better even if you haven't lost a single pound!

Friday, September 15, 2006, 1:52 PM

Add comment
denise austin has a collection of targeted videos. there is one for arms & bust-3 ten minute toning exercise sessions. very reasonably priced on amazon or probably available through a library. i love these quick mini-workouts!

Friday, September 15, 2006, 2:39 PM

Add comment
As the second poster said, it is almost impossible to get huge muscles from lifting weights if you are female. Do not be afraid of the weight! I weigh 115 pounds and can do bicep curls with 20 pound weights.

These basics will hit your major muscle groups in the upper body: bicep curls, hammer curls, french press, tricep kick backs, lat row, front and side shoulder raises, push ups, bench press, pec fly.

Google them if you don't know how to do them properly or what they are.

Friday, September 15, 2006, 3:05 PM

Add comment
some sources for good info

Check your local library for books/videos/dvd's on strength training. Also check out magazines like Shape, Fitness or Women's Health for ideas on workouts (buy or check out at most libraries). Check your video store or netflix for dvd's to try out. If you have FITTV, check out Gilad or Cathe Freidrich-both give excellent form pointers and work the muscles in multiple ways. I really recommend starting strength training with a good dvd-it will really give you a good idea of how to work each muscle and prevent you from getting in the habit of doing an exercise incorrectly. Another suggestion to build strength is don't be afraid to go heavy as you progress-you will not bulk up. Also, once you get a routine, switch it up so your muscles are continually challenged.
One last note, resistance tubing (with an over-the-door attachment) can really challenge your muscles and is more affordable than buying multiple sets of dumbbells. Plus it is easy to take with if you go out of town.

Friday, September 15, 2006, 3:16 PM

Add comment
OP here- Thanks for the helpfull ideas. I might just get some of the resistant bands and try that. I used to have some, but they've been lost in my many moves.

Friday, September 15, 2006, 3:31 PM

Add comment
I do pushups at least 4 times a week and have already lost an inch from my biceps and they are much more defined. I started doing them regularly about 1 monthg ago. Plus they are so easy and convenient to do. Just another suggestion!

Friday, September 15, 2006, 4:46 PM

Add comment
were the pushups difficult when you first started? i feel defeated before i really begin and don't know if i should continue and just plow through the half-a** pushups i can do and hope i get better. or maybe i am too large to do them? i am 190 lbs. 5'4'' size 18

Saturday, September 16, 2006, 9:19 AM

Add comment
Depending how far you go down, pushups can always be made more challenging. The 4:46 poster may be referring to "easy" meaning you don't need equipment, you can just kind of do them any time. I used to do them during commercials while watching TV.

Saturday, September 16, 2006, 9:39 AM

Add comment
to the 9:19 poster-sure pushups are really hard for everyone when you first start (especially if you are doing "real" ones where you aren't on your knees) but don't be discouraged. start off by doing them on your knees. do as many as you can-whether it is just 1 or 20 pushups. then try to go one more pushup the next time you do them (i recommend doing them at least twice a week, but three times would be even better!). before you know it, you will move up to doing "real" pushups. a year ago i could only do 1 or 2 real pushups before giving up and these days i can do about 16! it may not sound like a lot-but it is when you are lifting your full body weight!!

using a balance ball can help if you find on the knees too much or painful!

Saturday, September 16, 2006, 10:29 AM

Add comment
Bicep Exercises

A very easy exercise for the bicep is to do a curl using your other fist/arm as resistance. Do sets of 10. This technique also exercises the whole arm, shoulder and neck.

Thursday, April 19, 2007, 11:45 AM

Add comment
For me so far the key has been low weights and high rep sets. My arms aren't cut with oodles of definition but I have seen visible improvements that make me feel confident in tank tops.

I do 3 sets of 20 reps for biceps and tricpes using 8lb weights. I used to use 5 pounders. I also do side arm raises.

booglass


Monday, April 23, 2007, 12:17 PM

Add comment
HOW TO DO REAL PUSHUPS

HOW DO YOU DO PUSHUPS I USUALLY GO ALL THE WAY DOWN AND DONT TOUCK MY KNEES BUT THEN LAST NIGHT I TRIED TO NOT TOUCH THE GROUND AND IT SEEMED MORE HARDER BUT MORE EFFECTIVE IM 13 JUST SAYIN

Wednesday, September 12, 2007, 8:23 PM

Add comment
Ya know I haven't been successful in terms of shedding weight (I'd like to drop 20 pounds), but I've been lifting weights regularly ever since last summer and now I'm using 10 pound dumbbells. I remember before being so digusted by my arms but now I like my arms (with the exception of the layer of fat that I need to lose). The 3 key exercises that work for me are: bicep curls, tricep extensions, and shoulder presses. Make sure you work other main muscles of your body as well. Good luck!

Friday, September 14, 2007, 2:08 AM

Add comment
Back Fat

Does anyone have any ideas on how to target back fat? I hate seeing rolls of fat that start under my bra/

Friday, November 02, 2007, 9:03 AM

Add comment
push ups

How many do you recommend to start with

Sunday, May 10, 2009, 11:51 PM

Add comment
Jillian Michaels!

She has a few amazing videos out, that I do regularly and am very pleased with my progress, my increased strength, and the overall way my body is beginning to look!! My favorite video is called No More Trouble Zones, and is a circuit training type video that works the shoulders, biceps, back, triceps, and chest all the while doing squats and lunges and such to burn more calories and work the lower body at the same time. I highly recommend this video to anyone trying to tone up. I was also very lost when it came to strength training, but the moves she does are simple, but very effective.

She also has a few shorter videos (the 30 day shred series) that are very similar in nature to the video I referenced above, which are also very good to do.

Good luck :)

Monday, May 11, 2009, 11:25 AM

Add comment
11:25 - SO agree!! I have pretty much loved anything Jillian Michaels that I have tried. No More Trouble Zones is a great workout!

Monday, May 11, 2009, 12:12 PM

Add comment

Next: Click Here For Recipes That Help You Lose Weight
New: The PEERtrainer Cheat System
The PEERtrainer Cheat System is a new, simple to follow system for eating. The objective is to help guide you towards a way of eating that will make it easier to lose weight, give you more energy and help you feel better. It is free, easy to follow, and a little unusual and controversial. Most of all it is working. This link will take you to a blog post where you can download a FREE copy of the Cheat System Diet Cookbook! The Cheat System has also been turned into a major book to be published May 6th, 2014. According to Srini Pillay, MD, Harvard Medical School: "It works in a real way with how human psychology works...I love that it relates closely to how the brain likes to function... without crazy effort and with significant short-term gains."
Here is a preview of the cover:

Cheatcover

You can get started on the system for free by clicking on this banner:

peertrainer cheat system

"Gives you the template to lose weight without sending your hormones in a disastrous death spiral."

-Sara Gottfried, MD, NY Times Best Selling Author

"The Cheat System Diet is brilliant! Jackie Wicks understands how the brain works, and how habits are developed in the real world."

--Steven Masley, MD, Assistant Professor University South Florida

 






Explore Related Articles
Weight Loss Motivation   Sustainable Weight Loss
Weight Lifting    Hypnosis and Weight Loss
Emotional Eating   Help Losing Weight
Free Weight Loss Program   Weight Watchers Points  NutriSystem
How To Change Anything

weight loss coaching


New Services and Offerings From PEERtrainer:

1) How To Achieve Sustainable Weight Loss This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

2) Tip Of The Day Weight Loss Coaching Program-- This is a daily email program that helps to reinforce fundamentals as well as gives you practical tips each day. We are getting GREAT feedback from subscribers.

3) What Are Your Odds Of Losing Weight?-- Take the PEERtrainer Coaching Quiz Now!

4) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

5) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.









Related Content:

How To Lose Weight- The Basics
Weight Watchers Points System
The Fat Smash Diet
The Eat To Live Diet
The Beck Diet Solution
How To Get The Motivation To Lose Weight

 

How To Be Successful Using PEERtrainer

How To Burn Fat
Online Weight Loss Support- How It Works
Does Green Tea Help You Lose Weight?
Tips On Using PEERtrainer
Visit The PEERtrainer Community
Diet and Fitness Resources

Fitness

Weight Watchers Meetings
Learning To Inspire Others: You Already Are
Writing Down Your Daily Workouts
Spending Money On A Personal Trainer?
How I Became A Marathon Runner

 

Preventive Health

How To Prevent Injuries During Your Workout
Flu Season: Should You Take The Flu Shot?
Are You Really Ready To Start PEERtrainer?
Super Foods That Can Boost Your Energy
Reversing Disease Through Nutrition

New Diet and Fitness Articles:

Weight Watchers Points Plus
How To Adjust Your Body To Exercise
New: Weight Watchers Momentum Program
New: PEERtrainer Blog Archive
Review Of The New Weight Watchers Momentum Program
 

Weight Loss Motivation by Joshua Wayne:

Why Simple Goal Setting Is Not Enough
How To Delay Short Term Gratification
How To Stay Motivated
How To Exercise With A Busy Schedule

Real World Nutrition and Fitness Questions

Can Weight Lifting Help You Lose Weight?
Are Protein Drinks Safe?
Nutrition As Medicine?
 

Everyday Weight Loss Tips

How To Eat Healthy At A Party
How To Eat Out And Still Lose Weight
The Three Bite Rule
Tips On How To Stop A Binge






PEERtrainer Is A Free and Powerful Online System For
Weight Loss Support

Click Here To Learn More and Join!