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Three at-home routines designed to sculpt and firm arm muscles

We may complain about our "flabby triceps", but some fitness experts will tell you that when it comes to toning these tough spots, you don't even need to start with a set of weights.
"Sometimes the problem is that someone is just carrying too much fat on the triceps...Often, women tend to have larger fat cells and more of them in their arms" says Jean Luc Boissonneault, personal trainer and CEO of Free Form Fitness based in Ottawa.
Some studies have shown that women also tend to carry more fat cells in their thighs, hips and bottoms while men collect these cells in their bellies, according to the LA Times.
Boissonneault adds that gaining muscle is much harder for women in general and the process to build hormones like testosterone (women produce small amounts of testosterone in the adrenal glands and ovaries) is much slower.
Some people may have a hard time toning their arms because of their diets (eating foods that cause excessive body fat), while others may not plan out their routines and not give their arms enough rest. "Arms are like any other muscle group — they need recovery in order to build them up," Boissonneault says.
And when it comes to the actual exercise portion of this equation, Boissonneault says you can still tone your arms simply by doing push-ups, dips, chip-ups and bodyweight extensions. But when you feel ready, always add in some weights.
Here are some exercises to tone your arms and how to do them safely.

WORKOUT #1: Disc Fix by Mindy Mylrea, creator of the Gliding Disc program

SECRET WEAPON: Gliding Discs
These slick circles slide on carpet, wood, and linoleum. Add them to traditional moves like lunges and your muscles will work extra hard to control your motion.
THE PLAN: this is a supershort toning routine including unique gliding disc moves that you can easily squeeze into your day. You should do this 6-minute routine 3 or 4 times a week, starting with 10 reps of each exercise and building up to 3 sets of each. To burn more fat every day and get extra energy, you should start each morning with a 5-minute cardio microburst. After a quick warm-up, you can do jump squats, jumping lunges, or mountain climbers.
With discs under palms, slide hands out to sides as you bend elbows and lower. Slide them back in as you push up.

With discs under feet, bend elbows back to lower hips while you extend one or both legs. Straighten arms and slide leg(s) back in.

Lie facedown with arms overhead, hands on discs. Slide discs to you, lifting chest and bending elbows back. Lower. On 5th rep, hold the up position; slide discs in and out 10 times.

WORKOUT #2: Dumbbell Drills by Shelly Knight, senior director of training for Physique 57's West Coast fitness studio
SECRET WEAPON: Adjustable Weights
Get firm faster by adding weight every 4 to 6 weeks. Buy a pair of adjustable dumbbells to save trips to the store.
THE PLAN: if your current workouts are cardio and lower-body focused, to shape your arms you need to lift weights—a surefire way to build muscle tone. Each of these basic exercises has multiple variations that, put together, target all of the arm and shoulder muscles for speedy results. You should do this routine 4 times a week on nonconsecutive days.

Use 5-to 8-pound dumbbells
Do 10 reps each:
-With palms facing forward (biceps curl)
-With palms at sides, facing in (hammer curl)
-Alternate biceps curls, lifting one arm at a time
-Alternate hammer curls
-With palms out to sides (side curl)
-Alternate side curls

Use 3-to 8-pound dumbbells

-With arms raised and elbows bent, slowly lift and lower weights 1 inch; do 10 reps.
-Quickly lift and lower; do 20 reps.
-Quickly lift, alternating arms; do 10 reps with each arm.

Use 3-to 5-pound dumbbells
Do 10 reps each:
-In a lunge with left arm bent, straighten and bend elbow.
-With arm straight, palm in, lift and lower arm 1 inch.
-Squeeze straight arm in toward body, then out.
-With palm up, lift and lower arm.
-Squeeze arm in toward body, palm up. After last rep, hold for 5 seconds.
-Repeat with right arm.

WORKOUT #3: Quick Cardio/Strength by Pete Cerqua, author of "The 90-Second Fitness Solution"
SECRET WEAPON: At-Home Pull-Up Bar
This quick-to-install device makes it easy to consistently practice one of the best arm-toning moves around.
THE PLAN: To sculpt shapely muscles, you should do push-ups and pull-ups. They're the ultimate arm toners, because they target all the major muscles at once for a fast workout that delivers. Here are variations that make these moves easier while maximizing their toning benefits. Do 10 reps of each every other day.
Run up the stairs (then walk down) 20 times; challenge a friend to sprints in the park; or do 20 minutes of cardio at the gym.

From a plank position, slowly lower (10 seconds) into a push-up, keeping entire body in line. Hold for a second; relax onto floor.

Hold on to an overhead bar (at a playground or gym, or install your own; see above right) with palms facing away. Jump up so chin is above bar, elbows bent at sides. Slowly straighten arms until fully extended (10 seconds). Don't let feet touch the floor. Hop down.

Now... only pick up what you like best and start working!!!
Get rid of your excuses!!!

Sources: http://www.huffingtonpost.cahttp://www.prevention.com/fitness