Here are five exercises to help you strengthen and tone your arms. You can do these all in one day or you an intersperse them throughout the week with other exercises. Remember, without the proper diet, toning those arms will be difficult. To see definition and tone in your muscles you need to mix strength training with a healthy diet rich in lean protein, complex carbohydrates and low fat dairy.

For all these exercises you want to try to challenge yourself. The best way to see results is to push yourself. If you can easily do 12 – 15 with the weight or band you have selected for the exercise, try to go up in weight.  Even if you only perform 4 or 5 repetitions with your new heavier weight – you’re working towards a new goal. Do the 4 or 5 that you can and then finish off the rest of the set with the lighter weight or band.

Triple 8′s- Biscep Curls

Stand with your feet shoulder width apart. Hold a weight in each hand and bring your hands to your sides, palms facing the ceiling. From here bring the weight up so that your elbow is bent to 90 degrees. Then, bring the weight back to your starting position – palms up. Repeat this 8 times.

After your 8th repetition, stop when your elbows are bent to 90 degrees. From here, curl your arms up so that the weights almost touch your shoulders. Trying to keep your shoulders from elevating and your elbows from moving away from you sides. Repeat this 8 times.

To finish off your triple 8′s,  you’re going to perform a complete bicep curl. Staring from your original position (your elbows glued to your sides and your palms facing the ceiling) bend at your elbows and curl the weights right up to your shoulders. Do this 8 times!  If you don’t have free weights around, do this with a band! CLICK HERE to find out how.

Tricep Pull Downs

Loop your resistance band over a doorway. With your arms at your side, and your elbows in, pull the band toward the floor. Make sure your posture is in line. When you reach the end of the motion, flare your hands approximately 30-degrees away from your body and then return your hands to a 90-degree bend at your elbows, not higher. Remember to keep those elbows glued to your sides! * If your at the gym, use a cable for these! Repeat for 15. Try performing 3 sets!

Upright Row

Michelle Obama’s got her favorite exercises. This is mine. Hands down! In a neutral position with your core activated, stand on your resistance band, holding the handles. With the handles in front of you and touching each other, raise your hands just below your chin so that your elbows poke out. Bring your hands back down just below your chest and repeat. 15 repetitions. If your doing these with dumb bells, keep this exact form just use free weights instead of the band! Try 8,10 or even 12 pounds! *Remember to keep your shoulders down. They’ll want to sneak up!

Shoulder Raises To Side

In a neutral position with your core activated, stand on your resistance band and hold onto the handles. Keep you shoulders down. One at a time, raise your hands to the side of you up to 90-degrees. Keeping a very slight bend in the elbow and then come back to your starting position. Once again, you can do these with dumb bells – follow the same directions but try doing both arms at the same time! Try 5 pounds for this one! Repeat 15 times with each arm.

Overhead Tricep Extension

For this exercise, I like to hold the round part of the weight in between my thumb and forefingers so that I’m holding the weight as if it were a ball or a globe. Bring your elbows up beside your ears and keep them glued there throughout this exercise. From this starting position, press the weight up over your head- keeping your elbows tucked beside your ears. Then bring the weight back down to your starting position. Your elbows should be bent to about 90 degrees at starting. Repeat 15 times! Try this with an 8 or 10 pound weight!  If you don’t have weights at home try this one arm at a time with a liter water bottle or a big can of tomatoes.