Tips to sculpt strong and muscular arms

Summer is just around the corner and it is likely that our garments are sleeveless, strapless or with loose necklines to beat the heat of the season, however limp arms can prevent us from enjoying these garments to their fullest.

With age, collagen and elastin in our skin decreases, not only affecting our face, but also in an area that we often forget: The inside arm. For many people, the result is flabby arms without form, whose inside part can hang down and wobble around. For many people, this is sufficient reason to avoid wearing clothes that reveal your arms. However, you can go back to recover the youthful appearance of your arms, following a simple routine.

It is true that with the passage of time, our skin, metabolism and body change, but this is not the only reason that our arms can become flabby. A sedentary lifestyle promotes fat storage and arms tend to be one of the main victims of living a comfortable, inactive life without much physical effort. To compensate for this lack of activity and recover the tone, it is important that you do exercises that involve the biceps and triceps.

Rotations:

While holding a small weight in each arm, extend your arms to your sides to the level of your shoulders, and start rotating forward. Repeat the exercise, performing rotations backwards.

Note: If you do not have weights, use a book or tinned beans which you can hold upwards in your palms.

Elevations:

Lying down with the same weights in your hands, extend your arms by your sides, level with your shoulders, and begin to lift them without bending your shoulders. You should bring your arms forward, extended in front of each other and then slowly descend again.

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For triceps:

Standing up, put your hands on your shoulders and keep your arms bent against your body. Raise your elbows until they are up to the level of your shoulders and down. Repeat for 2 minutes.

Extensions to back:

Position yourself standing, step forward with your right foot and flexing your knees, stretch your left arm back until it takes a horizontal position on the ground, or it reaches the level of your shoulders. Breathe in and out while the arm muscles tense. Repeat 10 times, reverse the position and do the same exercise with your right arm.

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Cosmetic recommendations

For your arms to have a youthful and smooth appearance, it is important that you look after your skin too, as well as exercise. In order to do this, there are several methods that can help you:

Exfoliation:

A mitt is a useful tool to exfoliate, as it removes dead skin cells and other bumps that appear in this area. The mitt should be used dry, always in the shower, and you can use it once or twice a week, or even every day depending on skin tolerance. Furthermore, the mitt is not only for your arms, but also for your legs. Its use should, however, be avoided in delicate areas of the skin such as the face.

If your skin is sensitive, use a soft sponge and exfoliating gel to perform the same function as the mitt.

Hydration:

Do not forget to apply body moisturiser on your arms after showering. Apply with a circular massage upward, starting from the wrist. There are many creams that contain firming agents that can be very useful if your goal is to have strong-looking arms.

To soften the elbows:

Elbows are a part of the arm which can tend to have a hard and opaque appearance. To soften the skin, you can spread a little olive oil mixed with a few drops of lemon on them once a week.

Another natural remedy to soften the skin is to use a handful of salt mixed with moisturiser. Rub on to the elbows in a circular motion. When you finish, wash with warm water and apply natural yogurt with a squeeze of lemon. Try this remedy out 3 times a week, if the elbows are especially harsh.

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5 Reviews about Tips to sculpt strong and muscular arms

1. 
   Stacy on

   09/09/2014

   Thanks so much for the great advice! I've always had super scrawny arms, and I'm looking to beef them up a bit, make them a little stronger. I've been doing yoga (ashtanga) with some regularity lately, adn I've actually noticed a HUGE difference, especially with asthanga yoga.

   
   

2. 
   Matilde on

   13/06/2014

   Thank you, this article is very useful. I dropped 20 pounds, my arms are now loose and I'm looking to strenghten them. I have a set of small weights at home, I'll start this routine as soon as I get back!

   
   

3. 
   CAMILE on

   01/06/2014

   I AM SO HAPPY TO FIND THIS BEFORE SUMMER AND BEFORE GOING TO THE BEACH! I AM HAPPY WITH MY WEIGHT BUT MY ARMS LOOK PRETTY UGLY, AT LEAST I SEE THEM IN THAT WAY...
   
   I'M SO GLAD TO FIND THIS GUIDE! THANK YOU VERY MUCH

   
   

4. 
   Betty on

   04/08/2013

   The most important thing to have a nice skin is to try to exfoliate at least 1 or 2 times a week with natural ingredients and not using soaps or chemical products sold in stores. I this way yo avoid having the awful spots that tend to appear even in arms, and cause an ugly skin in the entire body and makes you feel bad about it

   
   

5. 
   Jenny on

   06/06/2013

   That is one of the worst problems that a woman with age can feel, you say hi and wave and there are bumps in your arms that you didn?t see before, and they are disgusting, however this is not the end of the world as you can always do something to make things better, at least a little, so I?m going to start with that exercise routine right now!

   
   

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