To continue our exercise series, we asked gym instructor Richard Cowan to help us out. The arms are a trouble area as they sometimes get flabby. To get nice-looking arms so that you don?t have to be ashamed of going sleeveless, we have some ideas.

Equipment Needed

Any exercise aimed at toning your body needs something to provide resistance for your muscles to work against. Most of the exercises use hand-held weights to provide resistance. These can be as simple as water bottles (filled of course) or even tins of food that you can grip comfortably. If you feel more adventurous, you can use dumb-bells in the range of one to five pounds.

In a sitting or standing position with your back straight, relax your arms in line with your body. Grip your weights with your palms facing upwards and curl them up towards your shoulders, then back down again. Repeat. Keep your torso still and back straight, let your arms do the work.

The forearms

Left: Bring bottle all the way up to fully work the biceps and triceps. Right: With arms out, tilt your wrists up and down repeatedly. Even though Richard is using two five-pound weights, but filled water bottles, or tinned foods will also give the forearms a good workout. - Daviot Kelly/Staff Reporter

For the forearms, hold your weight with your arms outstretched in front of you and tilt your wrists up and down repeatedly. Try doing this with both an overhand and underhand grip on your weights.

For the triceps, place both hands behind your head, elbows bent and extend your arms up and forward. You can do this without weights, or with a five-pound medicine ball for resistance.

source:/www.weightlossresources.co.uk