18th June 2021

Tone Your Arms with These 4 Workouts for Women

Blog

Posted by Dr. James Apesos

4 Workouts for Women to Help Tone Their Arms

Over time, one or all of these workouts can prove effective in helping you tone your arms.

Biceps Curls

Using a set of light hand weights anywhere from 3-5lbs., stand with your feet hip-width apart, holding the weights in your hands at your sides, palms facing up. Slowly, bend your elbows to bring the weights up toward your shoulders. Then lower them back to their original position.

Repeat this procedure 10 times before taking a 1-minute rest; then do two more sets of 10.

If this exercise feels too easy, increase either the heaviness of your weights or the number of reps in your sets.

Tricep Dips

Position yourself on the edge of a chair. Anchor your feet firmly on the floor before placing your palms on the seat directly on either side of your body. Drop your bottom off the chair, bending your elbows and dipping down until your elbows are at a 90-degree angle. Push up to raise your body back to the starting position.

Repeat this “dip” up to twenty times a set. If you can’t do that many, start small and make it a goal to increase your “dip” count over time.

Shoulder Presses

Using the same 3-5lb. weights from the first exercise on this list, stand with your feet shoulder-width apart, weights grasped in each hand. Bend your arms at the elbows, raising the dumbbells to shoulder height and holding them steady, palms forward. Press weights up toward the ceiling until your arms are fully extended. Hold them there for a beat before bringing them back down to shoulder height.

Repeat this movement 10 times before taking a 1-minute break. Then do 2 more sets of 10.

Upright Rows

Stand with feet hip-width apart, a 3-5lb. weight in each hand. Turn your palms in toward your body. Bending your elbows outward as if they are small wings, lift the weights together up to chest-level. Hold them there for a beat. Maintaining careful control, slowly lower the weights to complete one rep.

Repeat these motions 10 times before taking a 30-second rest. Then do 2-3 more sets.

Over time, such exercises can strengthen the muscles and joints in your arms, potentially toning their appearance as well.

When to Consider Plastic Surgery

While these arm workouts will definitely help everyone from a health and fitness perspective, there are certain conditions that cannot simply be exercised away. If you’re dealing with excess skin and fat and are looking for solutions, it may be time to consider an arm lift procedure.

Arm lift surgeries can be incredibly beneficial for those who have lost large amounts of weight, are dealing with loose skin, or are experiencing a loss of elasticity in their arms.

In a procedure lasting only a few hours, your surgeon can remove fat and excess skin from the inner back side of your arm, neatly contouring your arm’s general appearance and having you on the mend quickly and effectively.

Dr. Apesos Can Help

Dr. Apesos is a board-certified plastic surgeon with a wealth of wisdom and experience.

To find out more information on an arm lift procedure or to make an appointment, feel free to contact us today.

What people say about our doctor?

Loading…

I found Dr. Apesos through another patient of his. I found that you need to know what kind of questions to ask him to get the information you want out of him because he isn’t exactly the kind of person who is very detailed in his explanations. I am very happy with the results of my breast augmentation and he was very patient with me when I would freak out and call the office numerous times a week. I would definitely recommend him to others and from my experience, be patient, don’t freak out, he knows what he is doing and if you follow his directions, you’re outcome will most likely be a good one.(I say that because everybody’s body is different and heals differently)

Definitely Recommends

I consulted Dr. Apesos for liposuction of my abdomen and thighs. I was blown away when he said he wouldn’t do liposuction until I lost my extra weight. He told me to come back, when the weight was gone and we would talk about the procedure again. He advised me, liposuction is not for weight loss. As I was leaving, he could tell I was a little upset. He reassured me that if wanted the best possible results, that I needed to loss the extra weight. So, I lost the 20lbs and I had my procedure done! I can’t tell you how happy I am!!! Especially to find a doctor that turned my money away for my own benefit! What kind of Dr. turns money down? Dr. Apesos did! I consulted two other plastic surgeons prior to consulting Dr. Apesos and they were more than happy to do my liposuction at my previous weight. After leaving my consultation with Dr. Apesos, I knew hands down that I wanted him to do my procedure. My problem areas are gone and I love sporting my bikini!

Great Advice, and Excellent Liposuction

I found Dr.Apesos to be a very thorough doctor, who more than took his time to answer any and ALL of my question. His bedside manner was very pleasant as well, he new that I was very nervous the morning of my surgery and manage to make me laugh. He took his time to listen to what it is that I wanted & and to make sure that I was going to be happy with the results. He even gave my husband his personal cell after my surgery should we need him. I would without a doubt recommend him to anyone considering plastic surgery.

Happy with Results

I landed at the Plastic Surgery Pavillion more than 10 years ago for a consultation with Dr Apesos. I had undergone a prophylactic double mastectomy with botched reconstructions by another plastic surgeon in the Dayton area 3 years prior. I had lost my self confidence and hope of ever feeling “normal” again. Dr Apesos was sympathetic, caring and thoughtful, and after the next few weeks of studying my extensive surgical history formulated a plan to “fix” me. Experience and talent does count! After a long and complicated surgery, I could not have hoped for a better outcome. I have passed along my story to many, and recommend Dr Apesos as the BEST in the Midwest. In fact, my results were so good that I have had many facial cosmetic surgeries since due to my trust in his skill and artistry. These include upper and lower blepharospasm, rhinoplasty, and an S-lift. My results are natural looking, not plastic or “pulled”. I finally look like I feel….a youthful 57!

Best in the Midwest

I vowed I would never ever put myself through the ‘ordeal’ of plastic surgery, I thought”I hope I grow old gracefully”! My work keeps me in the spotlight, and I constantly come across people who have had face lifts or some cosmetic surgery. Dr. Apesos performed the surgery on most of these people, they simply looked naturally younger! Upon meeting Dr. Apesos, his passion about his profession and his ability make people happy was evident, and helped me make the decision to have a full facelift. I had total trust, he was incredibly thoughtful, caring and put my mind at ease from the very beginning. That was 6 years ago, I continue receive compliments about my looks, I couldn’t be happier! I traveled a long distance to Dr. Apesos for the surgery, I could have gone to one of several surgeons in the state where I live, but I made the right choice! I would recommend him to anyone who considers having cosmetic surgery.

Dr. Evelyn Macenzie

I had my pre-op visit with Dr. Apeso’s recently. I have surgery in November. I had a lot of questions and concerns as I am young. He was very friendly and funny put my nervous at ease. His staff was very nice and caring on lady was quite wouldn’t really talk to me but other than that amazing. I know there are mixed reviews I guess in November I will see how amazing his work is I can not wait! Will update once I am back to myself.

Young Daytonian

A couple of dear friends of mine had went to Dr. Apesos for their BA and tummy tuck. One friend got her BA about 14 years ago and the other one was within year. They were extremely happy (both look very natural and I didn’t even know they had anything done). Also, my mother is a nurse and had worked at same hospital with him a long time ago so that verified his experience with me. I flew back to Ohio for my consult. This went very well. I got to try different implants in the bra they require for post op surgery. Dr. Apesos was aware that I wanted a very natural look as I am on TV. I was scared to go too big yet then again I didn’t want to be small. My results are perfect! Everyone on set and that I work with could not tell I had surgery yet I have nice natural looking Big ones!! haha.The scaring… can not even see it. They are exactly what I wanted. Great work guys!

Big Ones

It has been approximately one year and two months since Dr. Apesos performed my blepharoplasty (upper and lower) and my facelift. I could not be more pleased with the results. When I had my initial consultation with Dr. Apesos, he listened attentively and asked several questions for clarification as to my desired result. He provided me with a book of before and after pictures of individuals who had the same two procedures. We discussed his methodology for both procedures and what the results would be. He took a considerable amount of time answering my many questions as I had never had any elective surgery done before. Dr. Apesos carefully explained to me how I would feel after the surgery and when the follow-up appointments would take place. I was very impressed with his use of supplements to build up my cells prior to the procedures as well as reduce bruising afterward. The paperwork I took home was clear and concise as to what I was to do before and after the surgery. Having the surgery done at Dr. Apesos’s own surgical suite was convenient for me and my family. His surgical staff was kind and accommodating to a 66 year old. Never did I feel uneasy or rushed during my trips to and from the surgical suite. Although I was under anesthesia, I can remember staff members holding my hand and rubbing my shoulder during the procedure. My other memory is of Dr. Apesos’s calm voice speaking to the staff. I could not have asked for a more caring group to take care of me when I was vulnerable. My recovery was fast with very little bruising. Once the swelling subsided, I was amazed at the results that had been achieved. Dr. Apesos’s office staff was friendly and encouraging as to my healing face each and every time I came for an appointment. I continued to follow Dr. Apesos’s instructions for the next year until my eyes and face had finished changing. We had a slight reconfiguration of one eye at the one-year mark which made my results 100% of what I wanted. I continued my journey with Kathy of the Skin Center (also in Dr. Apesos’s office) to use filler on some lines around my mouth with fantastic results. Now when I look in the mirror, I can see memories of that young woman again that I once was. Because of Dr. Apesos’s conservative approach, nobody knows I have had these procedures done. People just comment on how healthy I look and wonder what I do to my skin to make it look so young. I would recommend Dr. Apesos in a heartbeat to anyone desiring these types of surgeries. He is a highly intelligent doctor who is excellent at his craft. Dr. Apesos has made a positive change in my life and in my self confidence that will last for years. I will never be able to thank him.

JBS May 26th, 2015

Hi, I severely burned my right hand as a baby. From what I was told multiple surgeons said they couldn’t fix it. However, Dr. Apesos wasn’t afraid to try. Gosh, it must have been about 30 years ago now? I’ve just recently been told the name of the surgeon that helped to restore the use of my right hand. I wanted to reach out and say thank you to Dr. Apesos. I’m forever grateful for his efforts. It’s still scarred but it’s functional I’m so grateful that it’s relatively normal looking. I’m eternally grateful for what he’s done for me. I’m glad I now know who he is so that I can voice that gratitude to him. Thanks

Latest News on Your Doctor's Blog

Loading…

22April
2024

The Rising Tide: Swift Evolution in Plastic and Reconstructive Surgery

The quest for beauty and self-confidence is as old as time. Yet modern innovations have propelled the plastic and reconstructive surgery field into uncharted territories. Each year, numerous breakthroughs redefine the boundaries of what’s possible in aesthetic enhancement and reconstructive medicine. From less invasive techniques to remarkable technological integration, plastic surgery not only provides a canvas for artistic expression but also serves as the bearer of life-changing solutions for many patients. For those keen to explore the forefront of these advancements, it’s essential to understand the latest trends shaping the industry. Whether you’re considering a minor tweak in your appearance or a more dramatic transformation, staying informed is the first step in your rejuvenation journey. The Canvas of Change At its core, plastic and reconstructive surgery is about transformation—physical, psychological, and sometimes, even spiritual. What began as a field dedicated to restoring functionality to the disfigured has blossomed into one that also addresses the emotional and aesthetic aspects of change. The surgeries of today are characterized by precision, individualized care, and an understanding that each patient’s canvas is unique. The latest in plastic surgery trends reflect this understanding, emphasizing natural-looking results that harmonize with the patient’s anatomy. Gone are the […]

4 Workouts for Women to Help Tone Their Arms

When to Consider Plastic Surgery

Dr. Apesos Can Help

What people say about our doctor?

Latest News on Your Doctor's Blog

Frequently Asked Questions