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The Sleek and Svelte Arms Workout


Want to have beautifully sleek and svelte arms? Women tend to accumulate more fat on the back of their arms, so getting those sleek arms may be harder than you think! Thankfully, with the workout below, you can promote effective fat burning and get your arms looking great!


Spend at least 5 to 10 minutes warming up on the treadmill or elliptical machine. If you're on the elliptical, use your arms to do most of the work, pushing forward against the machine with each step. Even if you don't want to kick it into high gear yet, at least get your body warm and ready to work!

The Workout

Start with Aerocross, a workout that combines jumping rope with endurance training for your shoulders and arms.

  • Hold a jump rope like you would normally, and start jumping.
  • As you find the rhythm, begin to extend your arms until they are as far out from your body as possible.
  • You will need to make big circles with the jump rope in order to keep jumping, and that will work your shoulders and arms nicely.
  • Perform for 45 to 60 seconds
Follow this up with Curl Presses, an exercise that will target both your biceps and triceps in one smooth move.

  • Stand with a dumbbell in each hand, arms hanging down by your side
  • Curl the dumbbells up to your chest and shoulders
  • From the curl position, press the weights over your head until your arms are extended
  • Bring the weights back down to the curl position, then back down to your sides
  • Perform 12 to 15 reps
From there, we move on to Tilting Push-Ups, a movement that will engage your triceps while working out your shoulders and chest.

Assume the plank position, with your legs straight and your hands beneath your shoulders
  • Lean slightly to the left until 75% of your weight is resting on the left arm
  • Drop down into the push-up, and feel the burn in that left tricep
  • Push back up and return to your original position
  • Lean to the right, and do a pushup with the focus on your right arm
  • Perform 20 to 30 reps (10 to 15 per arm)
Next, we progress to Reverse Pull-Ups, an excellent exercise to shred your biceps and build your back muscles.

  • Lay on a weight bench, gripping the bar overhead as if you were going to do bench presses
  • Instead of bench pressing, pull your body up to the bar. Keep your core tight and your body straight as you pull up
  • Repeat 15 times
Our penultimate exercise is the Triceps Dip, an exercise that gives your triceps the focus they need.

  • Place two weight benches parallel to each other, and put your heels on one bench while gripping the other bench behind your back
  • Using only your arms, lower your body between the benches
  • Repeat 15 times
Finally, it's time to finish off the workout with Farmer's Walk, a movement that will give you the sleek, strong forearms you want.

  • Grip a heavy dumbbell in each hand
  • Walk around the gym/room for 60 seconds, gripping the weights tightly
With this workout, you'll give your arms the attention they need, and you'll be on your way to developing those sleek, svelte arms you want!

How Does Exercise Beat Stress?

Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.

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