Tightening skin can be a priority once you've worked hard to reach your goal weight. Unfortunately, once those pounds come off, they can sometimes leave behind quite a bit of saggy, shapeless skin. One area where sagging skin is generally visible is in the arms. You've lost the weight and want to wear those sleeveless tops and dresses, now you have to tone your arms to show off your new look. Here are four toning exercises that are great for tightening arms after weight loss.
The triceps are typically a problem area for women, especially after losing weight. Lack of muscle tone causes a loosening of the skin, making the arm look flabby, even on thin women. A great way to tone the triceps is by doing tricep dips. These can be done on a weight bench top by placing your hands on the inside edge of the bench, with your fingers facing the front of your body. The arms should be straight back, and slightly bent at the elbow. Begin by dropping your body down and bending your elbows, keeping your elbows facing straight back, then pulling your body back up to the starting point. If you are doing this exercise correctly, you will feel the tricep muscle activate as you are working it.
Another great exercise for triceps is the tricep kickback. Begin by kneeling on one leg and bending your body slightly. Put the hand weight in the arm that is supporting your weight and hold the arm at a 90 degree angle. Slowly extend the weight backwards without moving your elbow, and bring forward again.
Bicep curls target the biceps, adding definition to your arms. Choose hand weights or a weight bar and stand up straight, keeping your knees soft. Your feet should be shoulder width apart and arms at your sides. Begin by curling the weight up towards your chest, keeping your elbows close to your sides. Slowly bring your arms back down, and repeat. To keep your body from rocking back as you curl, step one foot back slightly--this will keep your body from compensating and allow the bicep to do the work.
Another great bicep toning exercise is the hammer curl. The hammer curl is similar to the bicep curl, except you are bringing the weight higher, almost to the shoulder, while keeping the elbows stationary. Your palms should be facing toward your body during the entire curl. It should simulate the movement of using a hammer, thus the name hammer curl.
How To Get Results
To get your best results in toning your arms, these exercises should be performed ten to fifteen times on each arm for three sets, two to three times per week. Be sure to stretch your muscles after each workout to increase flexibility and decrease injury. Additionally, you should challenge yourself and add weight each week, increasing the intensity of each workout. Add another set of fifteen reps for even faster results.