How to Tone Underarms With Weight Training Exercises
Your triceps are a collection of three small muscles on the underside of your arm. Together, along with the biceps and deltoids, or the upper shoulder muscles, they give your arm a lean, toned long. However, if you find yourself needing some definition in this area, there is a lot you can do. Once you have your diet and cardio routine under control to lose any excess fat, weight training your underarms can help them to look buff.
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Instructions
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Toning
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Do tricep push backs. Stand straight up with your feet shoulder-length apart. In your palms, hold two free weights -- the number of pounds should be comfortable to hold, but not too easy. Push them behind you and hold for 30 seconds. If you can do that easily, try holding them there for a full minute, or use heavier weights until you feel the "burn" in your arms. Then release the weights. You can also do this exercise on a weight machine -- hold the straps attached to the machine in both hands and push them behind your back.
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Perform tricep kickbacks. Take a free weight in one hand -- once again, it should be a comfortable one for you. Leaning on a bench or chair with your knee and one palm, push the weight behind you. Do 12 repetitions to 15 repetitions, if you can.
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Do arm circles. Take a free weights in either hand. Standing straight up, with feet shoulder-length apart, and stick out your arms holding the weights. Make small circles with your arms for 30 seconds, turning them in front of you. Then, make circles again for 30 seconds by reversing the direction of the turn.
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Tips & Warnings
If you've lost a great deal of weight, you may still have trouble toning your underarms. This may be because the problems is not excess weight, but excess skin that your body made to accommodate the old fat. Wait a few months after you've lost the weight to see if the skin shrinks back a little, as it sometimes does. If not, then unfortunately there is no way to tone or tighten this skin -- having a plastic surgeon remove it may be the only way to show off your new arms.
Always start out with smaller weights and then progress to heavier ones. Using heavier weights too soon will not tone your underarms any faster. Also, you risk injuring yourself by pulling a muscle with a too-heavy weight.
References
Resources
- Photo Credit woman lifting arms image by Jane September from Fotolia.com
