10 Tips for Toned Arms

If you want nice, sexy, thin, firm and toned arms then you should read this post and remember these 10 tips. Some of these tips seem simple but they can make a world of difference.

10 – Drink Water
Drinking water can both help you lose weight and help you appear thinner. Bodybuilders have been using water as a means to pump up their muscles days before a contest as it can sometimes aid in the illusion that your arms are tight. As to whether this works or not, I’m not sure. I am sure, however, that drinking water has so many health and fitness benefits that you would be a fool not to drink more of it!

9 – Cardio like a maniac!
I see many women at the gym doing the same thing every day. Day in day out. Run on the treadmill for 30 minutes. Ride the exercise bike for 10 minutes. Boring, boring, boring!

If you want to get toned, defined and thinner arms then you need to increase your training intensity. You need to make your cardio workouts explosive and you need to put those underworked arms and legs under some full on stress (in a healthy way).

Instead of doing the usual bike ride or treadmill run try and do a few sessions of hill sprints, wind sprints, boxing, etc. per week. You will notice a huge difference.

Toned arms tips

8 – Jump Rope
Jumping rope / skipping will boost your arms progress by miles. They get a great workout while doing cardio – what could be better? You will notice increased weight loss, increased muscle definition and you can do as much or as little of it as you like depending on how thin you want your arms. Use this tip well!

7 – Split your weights routine
Many women do a full body weights workout each time they go to the gym. What I mean by this is, they go to the gym three times a week and each time they work out every major muscle group.

This is fine but it has problems. The main problem is that if you work out every muscle group every time you will not be able to stress it as much as you would if you were only working one or two muscle groups out. You don’t have enough time.

So, if you want to tone your arms up then you should try splitting your workout so that you train your biceps and triceps on their own day so they can be put under the maximum amount of work possible.

6 – Eat natural
I have been really into natural foods this year. Eating natural foods like fruits, vegetables and good meats will help you tone your arms. I have noticed that I lose weight automatically when I go all natural and this aids in the toning process.

Remember, to tone your arms you need to remove as much fat as possible off of your entire body. One of the best ways to kick this process along is to eat naturally.

5 – Use whey protein powder
Sometimes in our modern lives we don’t have time to get enough protein in our diets. If this is the case for you then you might want to consider using a whey protein powder to supplement your diet.

Whey is the best protein. It works hard and fast in the human body and seems to bring the best results for everyone. I highly recommend the brand Optimum as it has a long standing reputation as a high quality product.

Using a protein powder straight after your weights workout in a post workout milkshake is particularly useful.

4 – Hit up a boxing class
Everyone I know who has tried boxing on a regular basis has had amazing muscle definition results. The arms seem to get the most toned and firm of all the muscles as they are doing a lot of work. Think about it. In a session on the heavy bag the arms have to tense on impact of punching, wind up to punch, etc. It can be very hard work.

If you are the type of woman who has a lot of problems with big, flabby arms then boxing may be the best thing you can do. Like skipping it allows you to get a heavy cardio workout whilst working the muscles. Bonus.

3 – Increase your weight and decrease the reps
When you weight train do not fall under the mis information that using light weights with high reps will tone your arms. It won’t. It is an old rumor that should be put to rest.

If you want to tone your arms you should gradually begin to use heavier weights with less reps. This is how we grow muscles. Each time you workout you should stress the muscles slightly more than the last by increasing the resistance placed on it. Toning the arms is no different. You need muscle to be able to show it off.

2 – Remember that toning really means weight loss
Remember that if you want to tone your arms you really need to focus on losing fat. It is fat that makes arms look soft and it is losing that fat that makes your arms look hard, defined and toned.

As people always say, it doesn’t matter how nice your muscles are, if there is a layer of fat covering them you will never get to see them. So, if you are having trouble toning your arms then perhaps you should shift your focus to weight loss practices like a clean diet and good cardio as opposed to weight training five days a week.

1 – Have fun!
Worrying about toning your body can really get you down. It can be a long and very hard process and if you take yourself too seriously in that time you can end up feeling pretty low. Many teenage girls in particular have this problem.

So, learn as much as you can, find some exercise you love to do and do it because you love it, not because you want to tone up. I’m sure it will make it happen much faster!

About Katie

Katie has transformed her body from a flabby 186lbs, to a fit & toned 124 pounds through healthy diet and exercise. Katie joined the Lean Curves team in 2007 and has posted hundreds of articles on fitness, fat loss and healthy eating.


  1. lorraine says:

    How many women and or men are concerned about flabby arms? Is this a big problem? Are there products you can buy to stop this problem?
    Thank you
    Do you think people would buy products to help this problem?

  2. gabby says:

    Where can you purchase this whey protein powder?

    Are there any side effects?

  3. Sapna says:

    Thanks for the 10 tips for toned arms, really helped! :)

  4. Elaina says:

    Great article!! It had great tips that were actually useful for women and were something that we could use to make us healthier, not just to have a great body! Thanks!!

  5. jaspreet says:

    hi..i read the artical,and i am sure,this will be very beneficial for my arms toning!thanks a lot..

  6. Erica says:

    @ lorraine- The shake weight

  7. meenakshi says:

    hi i m meenakshi i want to shape up my arms with in 2 weeks plz suggest the best exercises u can

  8. Keya says:

    I liked your articles a lot. I think you are absolutely correct and this is the right way to reduce your extra fats and have a well trimmed body.
    I also like to follow these excercises like skipping on ropes and sprinting but I have some vein vericose which you think could be a problem or I can do skipping because am really looking into getting a well trimmed arms and body.
    Pls suggest !


  9. Leah says:

    I am a wrestler and we do LOTS of conditioning. My goal has always been to build more muscle in my arms but to achieve toned, defined arms. I didn’t want to become BUTCH. If you want arms that aren’t too big or too small, the right thing to do is start with comfortable weights and gradually increase in weight, 15-20 lbs is a good weight to stop unless you want to be bigger, more muscular. Slow, consistent reps will help you reach your goal of transforming arm fat to lean muscle. Along with this, you want to strengthen your muscles and incorporate cardio. Also bring push-ups into the routine and run on the treadmill. This will also help prevent your muscles from getting too big. In fact, if you are working out, you should ALWAYS make time for cardio, it gives you a boost to burn more calories faster, warms you up. Eat reasonable amounts of HEALTHY food choices and don’t forget, work those arms, along with other muscles on a daily basis.

  10. jkate says:

    I understand the whole concept of needing to lose weight all over to lose it in your arms too, but my problem is that i swam competitively in high school which seem to bulk up my upper arms – i am not overweight, my upper arms have just been bulky since i used to swim. is there a way i can target my arms without really losing too much overall weight??

  11. cait says:

    There are no side effects however, some powders aren’t too tasty. I buy the brand Body Fortress (at pathmark) in the chocolate flavor. I LOVE it. Everyday after a strength training routine I make sure I have a shake.

    You can google dozens of different recipes for tricks for a tasty shake.

    It is also important to have a Casein protein shake before bedtime. This is a different type of protein and helps to maintain muscle growth during times of rest — because over night ur body is resting and thats when you lose most of what you’ve gained during your workout!

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