From Start to Fitness: Toning up those wimpy arms

Q: In a few months I will be a bridesmaid in a wedding and will have to wear a strapless dress; however, my arms have NO muscle tone. What exercises can I do to tone my arms to look my best in the dress?

A: 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 wish to tone are the triceps (back of the arm), biceps (front of the arm) and deltoids (shoulders). Each of these muscle groups must function 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 — targeting your workout just for the arms – and 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 pushups, 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 seem to not have anything to do with your arms, but they can also 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 while trying to reach your goals, and allow your body recovery time in between higher-intensity workouts.

Remember that nutrition and other positive lifestyle choices are important to have you looking great in your strapless gown.