Tone Up and Get Fab Arms

Hi Fit Moms! It's Tone Up Tuesday! Here is a simple exercise to tighten and tone up flabby arms. This exercise is a proven motion to strengthen the triceps muscle which is located at the back of the arm. If you don't regularly exercise this muscle, it will become flabby and loose.

Items needed:
A hand weight, dumbbell or liter water bottle. You.



Starting position:
Stand with feet shoulder width apart, abs/core tight, shoulder blades (scapula) pulled back and pressed down. Left hand on your left hip. Hold the weight/bottle in your right hand, extend the right hand upward, the weight over your head, elbow next to your ear, arm extended.



The motion:
From this position, inhale as you slowly lower the weight behind your head, keeping your elbow in a fixed position. The elbow acts as a pivot and does not move. Exhale as you press the weight upward, returning to starting position.

Goal:
Repeat 15 times both arms. Goal: 3 sets of 15 reps. each arm, twice weekly.

Fit Tip: Exercises to fix flabby arms

Tired of flabby arms that keep "waiving" when you've stopped "waiving?" Try this 30 second Fit Tip to fix arm flab.

Back Biceps Triceps Workout

It's easy to strengthen your back and sculpt your arms with circuit training! It saves time and you burn more calories since you move from one exercise immediately to the next one. Here is a favorite routine I did today in the gym. Enjoy!

15 reps each. The last few repetitions should be very challenging to finish. Maintain strict form at all times. I love this circuit workout...


Circuit #1:
Pull ups for the back, EZ Curls for the biceps, cable rope pull downs for the triceps.

Circuit #2:
Seated rows for the back, alternating dumbbell curls for the biceps, close hand bench for triceps.

Circuit #3:
Medium grip pull downs for the back, machine curls for the biceps, dips for the triceps.