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Step 1
Calculate your height and weight. Meet your doctor and ask him about the ideal weight for you.
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Step 2
Go in for exercises that can trim tour upper arms. Hire a personal trainer, if necessary.
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Step 3
Hold the dumb-bells in your hands. Keep your arms by your side. Now raise your weight up and down while elbows attached firmly to your body. Do 3 sets of 15 counts each. This exercise is known as biceps curl.
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Step 4
Define the top muscles of upper arms by toning the biceps. Exercises such as hammer curl, angled biceps curl, biceps stretch, bent over flyes and wall outs are for toning up top muscles of upper arms.
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Step 5
Tone up the underside muscles of the upper arms by working on the triceps. Overhead press, triceps dip, triceps stretch, backwards lift and triceps extension are some exercises for triceps.
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Step 6
Perform these exercises after proper guidance from the personal.
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Step 7
Go for power walking or swimming. Play tennis and basketball that requires movement of upper arm muscles.
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Step 8
Eat a balanced diet. Reduce the amount of fats and carbohydrates. Consult your dietician for framing a suitable diet plan for you.
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Step 9
Learn Yoga poses from a certified instructor. Perform selected poses such as sun salutation (surya namaskar), peacock pose (Mayurasana) and so on that would tone up your upper arms.
