Working towards sculpted arms

Shapely, sculpted arms are possible—at any age. All it takes is this 10-minute routine you can tailor to your fitness level. These 4 firming moves work the chest, shoulders and arms to tighten and tone the muscles that start sagging when you lose lean tissue in your 40s. After a month, you’ll be on your way to show-off arms that will look great in sleeveless blouses or tops all summer long.


What you need 1- to 2.5-kg and 3.5- to 5-kg dumb-bells and a mat or carpeted floor.
How to do it Perform the routine 2 or 3 times a week on non-consecutive days. Begin with a 5-minute dynamic warm up: March in place while scissoring arms overhead (like jumping jacks).
For each exercise, do 2 sets of 10 to 12 reps (or 10 on each side, if appropriate). Rest 30 seconds in between sets. Begin with the Main Move. If it’s too difficult, do the Make It Easier option. Not challenging enough? Try the Make It Harder variation.
For quicker results Do 3 sets and add 30 minutes of cardio (walking, jogging, swimming) 3 to 5 days a week.
Working towards sculpted arms
Sit-Up Pull Over
Lie face up on floor, knees bent, feet flat, and arms extended overhead with a light dumb-bell in each hand.
Contract abs and slowly curl up, lifting head, shoulders and back off floor.
Simultaneously bring arms forward in an arc toward knees. Hold for a second, and then slowly reverse to start.
Make it harder

Add a chest press. With upper body lifted and arms in front of you, bend elbows and lower dumbbells toward chest, then straighten arms before returning to start.
Make it easier
Keep head on floor as you raise dumb-bells in an arc and bring them down to floor so arms rest at sides. Reverse to start.


Stand with feet hip-width apart.
Hold light dumb-bell in right hand, arm extended straight overhead, left hand supporting right elbow to prevent it from flaring out.
Bend elbow, lowering dumbbell behind head, then press back up to start position.
Do all reps, and then repeat on opposite side.

Make it harder
Use the heavier dumb-bell.
Make it easier
Hold the ends of a single dumb-bell with each hand so it’s horizontal to work both arms at the same time.

Get into push-up position on knees, hands directly beneath shoulders with light dumb-bell in left hand. Engaging abs to stabilize torso, raise left arm straight out to side, parallel to floor. Hold for a second, and then slowly lower to start and repeat. Do all reps, and then switch arms.
Working towards arms
Make it harder
Bring your knees off mat so you’re balancing on toes and hands as you do the reps.
Make it easier
Ditch the dumb-bell.

Handbag curl
Stand with feet shoulder-width apart, arms at sides, a heavy dumb-bell in each hand, palms facing in.
Bend left arm to 90 degrees, dumb-bell vertical.
Hold that position as you bend right arm and curl dumb-bell to shoulder, keeping elbow in to side.
Complete all reps, then lower both arms and repeat, holding right arm at 90 degrees.

Make it harder
Hold dumb-bell in the stationary hand with palm facing up so it’s horizontal rather than vertical.
Make it easier
Alternate curling each arm up to shoulder without holding either arm stationary.