Even women with solid exercise regimens often crave more upper-arm definition—but toning the arms requires a targeted approach. Thanks to the two simple exercises in this video, you can work out your triceps in just a few minutes a week.
Desk or ledge, 3- to 5-lb. weights
Before tackling your upper arm zone, do a few minutes of cardio to increase your heart rate, loosen your muscles, and help avoid injury. (You could go up and down the stairs a few times or do some jumping jacks, for example.)
With feet together and weights in each hand, extend your arms straight out (so you form a T shape), and rotate them in small circles. After circling in one direction for a set of 20 rotations, reverse the direction for a second set of 20.
Start by facing a desk or a sturdy ledge. Placing your hands shoulder-width apart on the surface, with your arms straight
and your shoulders down, angle your body at about 45 degrees from the floor. Pull your navel inward and balance on the balls
of your feet. Bend your arms and bring your chest down as low as you can, while tucking your elbows in. Inhale as you descend.
Push yourself back up, exhaling as you rise. Do this for two to three sets of 8 to 10 reps.
Tip: You can intensify the workout by moving your hands closer together.
Don’t forget to stretch post-workout. You’ll reduce soreness and maximize your flexibility.