Arms that look good in tank tops

Q: I would like to feel comfortable wearing sleeveless shirts, but my arms have NO muscle tone. What type of exercises can I do to tone the muscles of my arms with hopes of wearing a tank top by the end of summer?

A: Toned arm muscles are the desire of many exercisers 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 maximize 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 your goals.

•As you probably know, you cannot spot train and target just the arms to produce results. Fortunately, we use our arms while working other muscle groups such as the chest and back, so although you are not focusing just on the arms in those exercises, they have to work in order for those exercises to be completed.

•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 with 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. Exercises for your lower body may not seem to have anything 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 begin to see results, and maintain a consistent exercise regime. Try not to overtrain in trying to reach your goals, and allow your body time to recover between higher-intensity workouts.

Remember that nutrition and other positive lifestyle choices also are important in getting you in your sleeveless shirts in no time.