Lookin’ good in sleeveless shirts

Q: I would like to wear sleeveless shirts, but they make me feel uncomfortable because my arms have NO muscle tone. What exercises can I do to tone my arm muscles so I can wear a tank top?

A: Many exercisers list toned arm muscles when setting their fitness goals. The appearance of strong, lean and toned muscles can be achieved through a comprehensive exercise program that not only focuses on appearance, but also stability, muscle balance and function.

•The muscles most people want to tone are the triceps (back of the arm), biceps (front of the arm) and deltoids (shoulders). Each of these muscle groups must work properly for you to achieve maximum function, strength and stability. Although your goal may be to tone your arms, an exercise program that targets the entire body will help you reach that goal.

•As you probably know, you cannot get results by spot training and targeting your workout just for the arms. Fortunately, we use our arms while working other muscle groups such as the chest and back, so although you are not focusing on the arms, they have to work in order to complete those exercises.

•Great exercises for the arms include bicep curls, triceps extensions and shoulder raises. These exercises can be done with dumbbells, resistance bands, body weight or exercise machines. Be patient when trying new exercises, and complete sets and repetitions that will allow you to progress as you get stronger.

•Don’t forget that exercises such as push-ups, pull-ups, chest press and rows also require the arm muscles to work, even though they are not isolated just to the arms. Exercises for your lower body might seem to have nothing to do with your arms, but they can help lower your body fat and increase your overall lean muscle mass.

•Give yourself several weeks to see results and maintain a consistent exercise regime. Try not to overtrain in trying to reach your goals, and allow your body recovery time in between higher intensity workouts.

•Remember nutrition and other positive lifestyle choices are important for your body to get you into sleeveless shirts in no time.

•Always consult a physician before beginning an exercise program. Andrea Renee Wyatt, M.S.S., C.S.C.S., is a certified personal trainer with an extensive background in strength and conditioning as well as therapeutic recreation.