The main complaint of women regarding the arms is that they are flaccid. They wonder: “How can I tone my arms without making them fat?” The good news is that you can have beautiful arms at any age with these simple but effective exercises for thin arms.
Today’s workout will work your arms and shoulders from all angles to tighten and firm them. What you will need is a really light pair of dumbbells (1-2kg each). If you don’t have a pair of dumbbells, well, make your own! Take 2 bottles of water (0.5 L), fill them (stones, sand) and use them as weights.
Exercises for thin arms
For best results do this workout 2-3 times per week on alternate days.
Start with a 5-10 minute warm up by performing jumping jacks to prepare all your muscles for these lean arm exercises. We will do 6 exercises, 15 repetitions per exercise, 3 series per training. These are the exercises:
1. Arm Circles
Extend your arms to your sides with your thumbs pointing down and make 15 small circles forward. You should feel how the whole arm works. Then reverse the movement another 15 times.
By doing this exercise and keeping your arms raised, you will be toning your arms, shoulders, and also your back muscles.
2. Straight punches
Stand shoulder-width apart, with your toes pointing forward, and keep your knees soft. Punch straight and throw to the side with one hand then the other. You must perform 15 punches on each side.
3. Elevation from Y to T
This exercise for thin arms will work all the shoulders. Stand shoulder-width apart, keep your knees soft, and bend at the waist. Now imagine that you draw a Y forward and a T to your side. Repeat this exercise for thin arms for 15 times.
4. Tricep Kicks
Again keep your knees soft, toes pointed forward, elbows locked at your sides, and simply kick back. You are only bending from the elbows and your shoulders should not move. Perform 15 repetitions and if it is too easy for you, increase the number of repetitions.
5. Outward Abduction Bicep Curl
Stand with your shoulders apart, toes pointing forward, and arms by your side (with elbows bent to 90 degrees). Bring the dumbbells to your chest and lower them back down. Then extend your arms out and return to the starting position. This is one repetition and you need to perform 15 of these.
6. Alternating Shoulder Press and Twist
Keeping your knees soft, place your arms at your sides at 90 degrees and as you turn you should punch upwards. While the upward punch works the muscles of the arms, rotate the torso and you will also work the waist.
This was one of the exercises for thin arms. Now that you know the workout, let’s speed it up a bit and really push and give it your all for the next 2 sets. To see real results you need to commit to this routine for at least 4 weeks.
