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Tone those arms!

Your arms are often on show, and many of us feel self-conscious about them. Women often want leaner looking arms; while men want more definition and strength. We do tend to put on fat in this region, particularly women, but the good news is that exercise can have a positive effect on how your arms look and feel – and quite rapidly. So, get to work and banish those bingo wings!

Try our quick and easy exercises and start toning today

Biceps and Triceps

The biceps are at the front of your upper arm, and the triceps at the back. These muscles work together to bend and extend your arms. 


  • Stand facing the wall, with your face 20cms from the wall and your hands on the wall at shoulder height
  • Slowly walk your feet away from the wall until your feet are about a metre from the wall, and feet shoulder width apart.
  • Push your body away from the wall and straighten your arms, then slowly return to the original position.
  • Do this ten times, then rest and repeat the exercise.


  • Sit on the floor with your knees bent and hands facing forward as shown above.
  • Lift your pelvis until your body is in a table top position.
  • Bend your arms slowly to lower your body and then straighten.
  • Do this ten times, then rest and repeat the exercise.

The deltoid muscle


  • Stand up straight, feet shoulder width apart
  • With your shoulders down, slowly lift your arms out to your sides – they should be straight and at shoulder height
  • Move your hands in small circles (about the size of your hand) in a forward direction. Repeat 20 times.
  • Rest if required
  • Repeat, circling your hand backwards this time.

The forearms


  • Twist a small towel and grab one end in each hand – ready to “wring it out” at waist height.
  • With the towel horizontal rotate your hand in opposite directions until you can feel your muscles working, then slowly return to the middle position
  • Rotate your hands the other way, and return to the middle.
  • Keep your shoulders down and relaxed. Repeat 10 times in each direction, then rest and repeat the exercise.

Once you have started these arm exercises gently in the privacy of your home, you are probably going to be looking for other options to tone your arms.

Go to the gym

Specially designed equipment allows you to exercise individual muscle groups, and each arm separately. So whether you are trying to banish the flab or build the bulk, you will be able to target your effort and make a difference.

Take a dip

Swimming is a full body workout, but by paying particular attention to your arms you can really focus attention on them. Front crawl is very good for your back and upper arms, back stroke gets your shoulders working and the best for complete arm toning is butterfly – although it is also the most difficult stroke! Another option is to try “aquagloves” which increase the resistance of the water and works your arms harder, whichever stroke you are doing.

Why not sign up for a FREE adult swim and give your arms a workout! 

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