THE GOAL: Toning your arms
THE EXPERT: Alex Savva, founder of CircuitFIT in Toronto.
THE INFO: Many of us may complain about our "flabby" or "saggy" arms, but for the most part, this part of your body can be toned with the basics of exercise. Dips, push-ups and curls are the easiest (and most effective) ways to tone arm muscle. And ladies, for these exercises below, it is advised to do a few extra sets in your routine — women are more likely to carry fat in their arms.
Close Grip Push-Ups
Start in a push-up position with your hands about six inches apart and your body in a stiff plank position. Bend your elbows to slowly lower your chest to the ground and press back up until you fully extend your arms.
Variation: Try this exercise from the knees if you are a beginner, or add a weight plate or a sandbag on your back if you’re looking for an extra challenge.
Kettlebell Tricep Extension
Stand with your feet shoulder-width apart and your knees slightly bent. Brace your core and hold a kettlebell overhead with the weight hanging below the handle. With your elbows locked in position, slowly bend them to lower the kettlebell back and behind your head until you reach a 90-degree bend at the elbow joint. Contract the triceps as you push the kettlebell back up to starting position.
Variation: Try this with one kettlebell in each hand to target the triceps individually.
Grip the dip bars and start at the top position with your arms fully extended and your body perpendicular to the floor, with your shoulders pulled back and down. Bend your elbows and slowly lower yourself until your upper arms are parallel to the ground. Push yourself up by contracting your triceps and extending your elbows to 180-degrees for a full range of motion.
Variation: For an easier modification, try this move off a bench with your feet out in front of you until you can build up to a full body weight dip.
Kettlebell Hammer Curls
Grab a pair of kettlebells and stand with your feet shoulder-width apart and your knees slightly bent. Lock up your wrists and hammer curl the kettlebells by keeping your palms facing one another. Slowly resist the kettlebells back to their starting position.
Keep your elbows tight to your sides and resist the temptation to move or raise them as you hammer curl the weight up.
Grab a pair of dumbbells and stand with your feet shoulder-width apart and your knees slightly bent. Turn your palms up and move your dumbbell grip in towards the body. Curl the dumbbells up, pause at the top and reverse your grip so your palms are now facing down. Lower the weight to full extension and reverse your grip again.
Use dumbbells that are about 50 to 60 per cent of the weight you would normally use for standard curls in order to execute this exercise with proper technique.
Have something that needs fine tuning? Let us know in the comments below.
The new year is the time to take on new challenges, so for the month of January and beyond, The Huffington Post Canada's Living team brings you Fine Tuning: daily workouts, with tips on how to tone up, get healthy and stay fit for the whole year. Each workout will focus on one fitness goal or body part, with our favourite trainers showing you simple ways to get stronger and healthier in less than 45 minutes.
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