Tiff Hall’s guide to toned and defined arms


Who’s your celebrity arm crush? Yep, even I look at other women and envy their arms. There’s something sexy about toned and defined arms. It’s as if they’re saying, “I’m fit, healthy and unstoppable!” However, they can be really hard to tame (am I, right?).

Women’s bodies are different from men’s. We store fat in different areas making it harder for us to sculpt these parts: hips, thighs and upper arms are the most common areas. But with the right exercises and a realistic goal, I can have your guns out in time for summer.

Here are my top exercises from my new FIGHTER series for toned and sexy arms:

1. Bicep curls

Oldie but a goodie. Stand straight, with your shoulders back, and hands by your side holding weights (dumbbells or soup cans will do). Slowly raise the weights, bending your arm and keeping your elbow in place. Then lower them back to your side, avoiding swaying. And repeat.

2. Overhead extensions

This one’s for the triceps. Stand with knees soft, arms straight up with elbows next to ears, holding a dumbbell in your hands. Bend your elbows to a 90-degree angle, then squeeze your triceps to straighten your arms, pressing the dumbbell up. Slowly lower to the start position and repeat!

3. Uppercuts

Unleash that inner fighter! Another classic move that can be done with or without weights (for maximum results, I suggest using light weights). Start in your normal boxing stance, with your preferred foot forward. Punch your fist upwards, starting at your waist and finishing at shoulder height/chin. Repeat one arm after the other.

4. Knuckle push ups

This is a twist on a classic that your biceps will love. Start in a regular push up position, either on your knees or toes. Now, instead of placing your flat palm on the ground, make your hands into fists with your fingers facing inward. Then complete push-ups as you usually would with your core switched on. Boom! Feel and embrace that burn.

5. Standing dumbbell rows

I love this exercise because it works my core too. Begin by standing with a dumbbell in each hand, squat slightly and bend your knees. Now bending forward at the waist, lower your shoulders while keeping your back flat. Now allow your arms to hang naturally from your shoulders, with your palms facing each other. Then pull the dumbbells towards your sides, about halfway between your shoulders and waist. Your elbows should past closely by your lower ribs, going toward the ceiling. Now squeeze your shoulder blades together as you stick your chest out. Lower the weight and repeat.

Tiffiny Hall is a fitness expert and the founder of TIFFXO.

For more workouts from Tiff, this is her 20 minute full-body workout that will build muscle in all the right places. And if you’re after another killer arm workout, this is how Jennifer Garner transformed her arms in weeks.

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