What exercises can I do to tone my arms?

Triceps (or lack thereof) are mostly to blame for untoned arms and bat wings. Building and toning them as well as getting your biceps into shape are important to keep arms looking lovely. Daily exercises are simple to do to keep arm muscles toned or get them quickly into shape. Soup cans and exercise resistance bands are effective, inexpensive items to get rapid results. Work up to performing 2 or 3 sets of 10-15 reps each.

The best way to tone your arms is to reduce fat and increase muscle size. To do this the National Academy of Sports Medicine recommends performing muscle endurance training and hypertrophy training. Muscular endurance is the ability to produce and maintain force production for prolonged periods of time. Muscular endurance training is exercises that have higher repetitions and moderate loads. Research has found that after the initial 12 weeks of training, multiple sets of up to 15 repetitions, 4 times a week for 6 months, resulted in a threefold decrease in body fat and an increase in local muscle endurance, as well as a significant increase in lean body mass.

Muscle hypertrophy is characterized by an increase in the cross-sectional area of individual muscle fibers, essentially making the muscles larger. To increase muscle size takes approximately 4-8 weeks to occur.