Fall Fitness: "How Can I Get Toned, Strong Arms?"

In another installment of our fall fitness series, today we take a look at our arms--and what we can do to tone them up and get more strength...

Personal trainer extraordinaire Kelly Singer of Sassy Fit is back to lead us through some terrific exercises to get our arms in tip top shape! Take it away Kelly!

When you see a woman with amazing arms, it's the first indicator that she's in great shape. The request for toned, strong arms is one that I receive often and I'm excited to share my tips with you and some favorite moves from our Sassy Fit Method!

To get the look, you need to focus on three muscle groups: your triceps, biceps, and shoulders. I love using therabands, traditionally used for pilates, because they offer resistance during the lifting and the lowering movements of the exercise--doubling the results you would get with a hand weight. They're also travel friendly so you can take them with you anywhere and are usually under $20. (You can buy a set here.)

Where to start? Begin this workout with a light or medium resistance band and then move to a heavy band when you're feeling buff after a few weeks. Perform each exercise for one minute, repeating each muscle group twice. Complete the entire workout three times a week to start seeing sexy, shapely arms. A cardio program three to five days a week and a clean diet are equally important to get rid of the fat layer over your muscles so you don't look "bulky". Happy sculpting!

Triceps

Triceps Pulse

Hold a band at both ends with the middle under your feet. Keeping arms straight, lift hands as high as you can. From this point you are going to squeeze your triceps (the back part of your arms) to draw your hands up an inch (keep arms straight!). Each pulse should be about a second in duration so the movement is slow and controlled. You should instantly feel a burn.

Triceps Extension

Hold one end of the band with both hands and step on the other end with your heel. Keeps abs pulled in and tailbone tucked under, hold arms above head bending elbows at 90 degrees. Squeeze triceps as your straighten arms all the way up. Bend to 90 degrees and repeat.

Biceps

Wall Curls

Stand against a wall, looping the band under feet and holding on to each end. Keep elbows next to your torso and shoulder blades against the wall (this will help with form). Slowly bring hands up to shoulders and slowly bring arms straight, take three to five seconds to complete each move.

Samson Pull

Secure one end of your band to something stable (door handle, fence, etc.). Hold the other end with your hand. Stand far away enough so that you feel resistance holding your arm straight at shoulder level. Curl your arm so your hand draws near your shoulder and slowly return to starting position. Take three to five seconds to complete each move and repeat. Switch sides.

Shoulders

Shoulder Pump

Hold one end of the band in your hand with palm facing forward and step on the other end. Keep arm straight and shoulder level--you should feel resistance here. Squeeze biceps and shoulder muscles as you raise your fist up an inch, and lower an inch to starting position, making sure shoulders stay over hips (no leaning tower of Pisa!). Each pulse should be about a second in duration so the movement is slow and controlled. Repeat and switch sides.

Seated Raise

This one is great for your core, too! Sit on the band with a tall spine, drawing belly button in to keep core strong, legs straight and feet flexed. Hold the bands at equal lengths with both hands, elbows at shoulder level and at a 90 degree angle. Squeeze the top of your shoulders and raise your elbows up an inch and then lower an inch, keeping the movement slow and controlled and not allowing your shoulders to roll in. Repeat.

Happy arm-toning, gals!