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People Swear By These 7 Exercises for Slimmer, More Toned Arms

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People Swear By These 7 Exercises for Slimmer, More Toned Arms

If you want to sculpt sleek, slim, and toned arms, consider your search a success. You can always count on social media—namely, TikTok—to deliver some of the latest and greatest workouts, fitness trends, and challenges. Whether you’re in the market to spruce up your “arm day” workout or are just kickstarting your fitness journey, TikTok is here to deliver tried-and-true exercises that are backed by people who have experienced results. People swear by the below exercises for slimmer arms, so keep reading to learn more. And when you’re finished, be sure to check out People Are ‘Retro Walking’ & Swear by the Benefits: ‘My Posture Is Now Nearly Perfect’.

1. Arm Holds

TikToker @eunicness shared in a video, “Do this to get slim arms in one week.” She encourages viewers to follow her exercise regimen of five “easy” exercises to melt arm fat.

Her first exercise is called “pulsing arms,” which consists of standing tall and lengthening her arms out to the sides at shoulder height. In the clip, she then pulses her arms up and down for eight counts and holds for another eight counts. Next, the TikToker performs wrist rotations for eight counts in each direction and ends them with an eight-count hold. She then goes into eight counts of elbow rotations in each direction, along with another eight-count hold. Small arm circles are next with an eight-count hold before moving into big arm circles and a final hold for 30 seconds or more.

RELATED: 7 Balance Exercises a 60-Year-Old Yoga Instructor Does For Peak Mobility

2. Arm Pulses

arm pulses
Carla Visentin (@carlavisentin_) / TikTok

TikTok user Carla Visentin (@carlavisentin_) shared a video on the platform about the “arm exercises I used to slim my arms.” A few of them include pulses. In the clip, she does one minute of shoulder pulses, one minute of forward shoulder pulses, and another minute of prayer pulses.

3. Tricep Kickbacks

woman bent over Triceps Kickbackswoman bent over Triceps Kickbacks
Shutterstock

Another exercise Visentin includes in her arm routine is the tricep kickback. You can perform this exercise with dumbbells or water bottles as a substitute. Hold a dumbbell or water bottle in each hand, hinge forward, press your hips back, and extend both arms back. Squeeze your triceps before bringing the weights to your chest.

RELATED: I Drank Green Tea Instead of Coffee for 30 Days & Experienced 4 Life-Changing Benefits

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4. Bicep Curls

TikTok user Fefa Lazu explains in her workout video, “I’m going to tell you the workouts I did to get rid of [arm fat] but with a little education behind it.” Lazu stresses that because she wanted slimmer arms, she made sure to use light weights and perform high reps. She says this while performing standing bicep curls, lowering and raising the dumbbells toward her chest.

RELATED: People Are ‘Retro Walking’ & Swear by the Benefits: ‘My Posture Is Now Nearly Perfect’

5. Front Raises

front raisesfront raises
Fefa Lazu / TikTok

Another exercise recommendation from Lazu? “[Front] raises are important because it’s going to help you in the long run when it comes to your lower-body workouts,” she explains. “Make sure that you’re putting it all the way forward and then stopping.”

RELATED: 10 Strength Training Exercises for Beginners to Sculpt a Toned Body

6. Hammer Curls

TikToker hannah! (@hannahskyesburch) captioned her video, “‘I want slim toned arms but idk what to do’ … I GOT YOU! Save this for your next workout.” In her clip, she performs four sets of 10 hammer curls. To perform the hammer curl, hold a dumbbell in each hand with your palms facing each other. Curl the dumbbells up to your chest, squeezing at the top of the curl before you slowly lower the weights.

7. Tricep Extensions

illustration of overhead tricep extensionillustration of overhead tricep extension
Shutterstock

Another exercise from TikTok user hannah! is the tricep extension. You can perform this exercise sitting or standing. If standing, assume a tall stance, and hold a dumbbell with both hands overhead, arms extended. Lower the dumbbell to the back of your head, making sure your elbows stay close to your ears. Then, raise the weight back overhead.

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Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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