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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

Fitness

Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

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Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

Making healthy, sustainable choices for our health and fitness can often feel like a secondary goal, always on the back burner. The philosophy of Stoicism, originating in Greece and refined in Rome, offers a timeless framework for living well. Its four cardinal virtues, taught by philosophers such as Plato, are wisdom, courage, justice and temperance. These virtues can help you navigate health, wellness and fitness decisions with clarity and purpose by helping you:

  • Make healthier choices (moderation in food/drink; exercise)
  • Reduce stress through focusing on what’s controllable
  • Push outside your comfort zone to grow
  • Act responsibly for our community
  • Find peace by accepting mortality

Together, these lead to a more virtuous, less anxious, and purposeful life, which inherently supports well-being and longer, better living. 

Wisdom (Understanding/Learning)

Wisdom starts with learning, but it also requires understanding what is truly within your control: your judgments, actions and responses. Working out for an hour a day is the easy part of the fitness goal. The other waking hours of making healthy choices are the more challenging parts of the goal. In health and fitness, this means focusing on your habits and mindset rather than worrying about uncontrollable outcomes such as genetics or trendy social media posts from fitness influencers selling supplements. In a nutshell, use wisdom in these three ways to improve health, fitness and wellness: 

  • Control what you can control. Do this especially when faced with setbacks, such as a missed workout or a slip in diet. Redirect your energy toward what you can do next, not what you cannot change.
  • Seek facts, not opinions. Approach nutrition, exercise plans and wellness advice with an objective mind that is based on science. Avoid emotional reactions and look for evidence-based information.
  • Make sound choices. Use reason to evaluate what’s beneficial or harmful for your training and nutrition, avoiding extreme diets or fad workout routines. 

 

Courage (to Push Outside Your Comfort Zone)

Courage is not just about bravery. Courage is more about enduring discomfort and doing the right thing, especially when it’s hard. In your fitness journey, this means pushing through challenges and facing fears, such as trying a new activity or simply walking into a gym for the first time. The courage to challenge yourself with activities you are new to or not good at doing will help you become a well-rounded exerciser with performance and longevity goals. Try these three ways to add courage that enables you to make better decisions:

  • Accept the discomfort that comes with growth, whether it’s physical strain in exercise or emotional struggle in changing habits.
  • Remain focused on your goals and health commitments. Prioritize sleep, rest or recovery, and along with not skipping training days, even when external pressures tempt you otherwise.
  • Act objectively and see your circumstances as they are, not how you wish them to be, and respond realistically to challenges. Assess your progress regularly.

Justice (Fairness and Kindness)

Justice is about treating others and yourself with fairness, kindness and respect. In fitness, much is passed down from the older generation to the younger. Be that person who shares what you know with the next generation. This means supporting a positive training environment, whether at the gym, in group classes or among friends and family.

  • Treat others well by showing encouragement to people at every stage of their health journey, regardless of ability or background. This is powerful in people’s lives and makes you feel good, too.
  • Serve others by sharing knowledge, motivating workout partners, family members, and contributing to a supportive culture of activity to help others build the habit of fitness. Justice is also holding each other accountable.
  • Teach and communicate about your experiences, failures, and successes with humility. Having others learn from your mistakes and experiences is a smart way to communicate with the younger generation and beginners to fitness.

Temperance (Moderation and Discipline)

Temperance is discipline. None of these works can be done without discipline. We must learn to manage desires, impulses and habits to avoid excess in anything. In fitness and wellness, this virtue is vital for long-term success and well being. Training needs to be balanced with recovery, and this takes discipline to make some days easier than others. Too much of any good thing becomes a bad thing.

  • Avoid too much food, social media, supplements or even exercise. Balance is key to optimal performance, longevity and long-term goal achievement.
  • Manage impulsive responses to stress, frustration or temptation, choosing actions that keep you on track with your values and goals.
  • Practice discipline by doing things that are good for you, even when you do not want to.  Working out daily is often the easy part. The rest of the day, when food choices are tempting us to cheat on our diet, is the hardest for most people.

For many who find comfort in making the easy options or cheating on diets, you can also experience the same comfort (dopamine hit) by not doing it and choosing the healthier choice. These four virtues work together to flip the switch on how your body responds to new disciplined actions. For example, justice requires wisdom to discern the right action. Then, it takes courage to act on those insights and push yourself outside the comfort zone. Finally, deciding to be disciplined and hold firm is the temperance that avoids selfishness or excess. In your health journey, applying all four virtues helps you stay resilient, make thoughtful choices, and build a sense of purpose and connection.

You can also use the Military.com Fitness Section to aid your health, wellness, and fitness journey. There are thousands of articles and videos full of practical tools for building resilience, mitigating stress and disciplined living for optimal performance and longevity. By focusing on what you can control, acting with courage and kindness to others, and practicing self-discipline, you create a foundation for lasting health and wellness, not just for yourself, but for the wider community as well.

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

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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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