I have a pretty toned body, but I have flabby arms. Is there a way I can tone my arms and not just build muscle?
We hear you. Those "bye-bye arms" (you know, the arms that wave back) are getting real old, real fast. Here's the deal: Building muscle and toning are actually the same thing. So even if we call it "toning our arms," we're really creating more muscle.
Don't worry -- we know you don't want to look like a man with big, bulky arms from weight training. The good news is that women are just not genetically programmed to build that type of muscle. So unless you're eating more than usual and lifting a lot of weight (and often), you aren't going to develop Popeye's arms.
With that in mind, try a combination of body weight exercises (think push-ups and triceps dips) coupled with some upper-body weight training (like chest presses, where you lie on your back with your arms extended over your chest and, holding light weights, bend at the elbows and lower arms over your chest until they're shoulder level; and upper back rows, in which you extend your arms and, holding light weights, pull your arms back as you squeeze your shoulder blades back and down). Work at least four of these exercises two times a week, in three reps of 12. Bonus: Triceps dips can be done at your desk (we've been known to catch some coworkers in the act), and push-ups are a quick at-home exercise if you miss a gym workout.
[Nestpert] Jessica Smith, a personal trainer and creator of the exercise DVD Women’s Health: Train Your Body Type
by Grace Jidoun
6/24/08
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