2 Moves Proven To Tone Arms

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fit female runner working out... (Photo: )
fit female runner working out... (Photo: )

When celebrity trainer Joel Harper works with post 50 clients, there are five areas they all want help with, he says: arms, stomachs, thighs, buns and hips.

How to exercise those problem areas away may elude many, but lucky enough for us, Harper -- whose clients include Dr. Mehmet Oz -- gave us a number of exercises that targets and firms each of those problem areas. These moves don't require logging in long hours at the gym, either.

"You don't have to workout for a long amount of time," Harper told Huff/Post50. "You can get a good workout in 10 minutes.

"But the most important thing is to be consistent about it," he continued. "You can't just do it one week and expect results. You gotta just keep doing it over and over and over, because then the results come."

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Harper demonstrated two exercises -- and one stretch -- in the HuffPost/AOL gym. Each exercise uses light weights to tone your arms as opposed to building them out, and feature high repetitions so you can create long, lean muscles.

LYING OVER HEAD PRESS

This exercise is good for isolating your triceps, Harper said.

Lie on your back with your knees up in pyramid formation (your knees together and your feet apart). Grab dumbbells (2-3 lbs for women, 5-8 lbs for men), and bring your elbows up and in line with your eyes.

joel harper
joel harper

Bring your arms straight and then tap your weights above your head on the floor, and then lift them straight back up -- the whole time keeping your elbows in line with your eyes. Do 25 in a row. When you straighten your arms, make sure there's a slight bend, so you're working your muscles and not your joints. Keep the same speed through all the reps.

joel harper
joel harper

Then continuously alternate your arms, first right then left and back again, for 25 more repetitions.

joel harper
joel harper

Do one set of 25 straightening both arms and one set of 25 alternating your right and left arm. Repeat four times, for a set of eight total. Do this without stopping. "You want to try to burn the muscle completely," Harper said. Keep your face relaxed the entire time.

ARM TWIST

Grab your weights (2-3 lbs for women, 5-8 lbs for men) and stand with your feet together with weights. Bring your arms out to form a T, making sure your hands are out to your side and shoulder height with your palms turned down.

joel harper
joel harper

Twist your arms so you drive your elbows into your sides while turning your palms up and then bring them all the way back out. Do 25 arm twists in a row, then switch feet and do 25 more for 50 total.

joel harper
joel harper

"If you want to improve your balance and strengthen your stabilizing muscles, you can either do this on your toes, or bring your right foot off the ground and wrap it around your left foot," Harper said.

Do 25 arm twists in a row, then switch feet and do 25 more for 50 total. To really give yourself a workout, bump it up to 100.

"This works your complete arm and shoulder," Harper said. "And it helps your balance. [Balance is a big issue for] most people as they get older. They're more likely to lose their balance, and balance is something people have to continuously work on."

After working out any body part you should stretch, Harper advised. This creates long lean muscles and leaves you feeling tension free.

CHICKEN WING

Take your left hand and put the outside of your left hand on to your left hip, leaving your left elbow out to the side and your palm facing out.

joel harper
joel harper

Take your right hand and grab your left elbow. Stand up straight and gently pull your left elbow toward your stomach. But don't push too hard, Harper advised. "All stretching should feel good. You want to think massaging your muscles from the inside out."

joel harper
joel harper

"Breathe into the muscle. Act like there's a balloon in that area," he said. "Take deep breaths, really opening it up." Hold this stretch for four deep inhales and then switch sides.

"If one side is tighter than the other, go back and do the tighter side again," Harper said. After every workout be sure and drink 10 ounces of water.

Stay tuned for Joel Harper's workouts for your stomach, thighs, buns and hips.

Yoga

Yoga offers a <a href="http://www.huffingtonpost.com/deepak-chopra/yoga-heart-health_b_900621.html" target="_hplink">myriad of wellness benefits:</a> flexibility, balance, centeredness, strength, mindfulness and others. Yoga is a great option for aging bodies, as it promotes working within your own comfort zone. Postures and sequences range from gentle and relaxing to more intensive for advanced yogis.

Stretching

Another way to promote flexibility and overall health is incorporating some simple stretches into your daily routine, be it at home, at the gym or even outdoors. Stretching prevents injury, <a href="http://www.huffingtonpost.com/2011/10/24/yoga-stretching-back-pain_n_1029014.html" target="_hplink">can relieve back pain</a> and boosts energy. Note: It's important to stretch properly to avoid injury. Check out some good <a href="http://www.webmd.com/fitness-exercise/healthtool-basic-stretches" target="_hplink">examples of stretches here</a> and these <a href="http://www.huffingtonpost.com/2011/07/08/stretching-mistakes_n_892444.html#s304603&title=Not_Doing_It" target="_hplink">common stretching mistakes</a>.

Biking

Biking is a great low-impact, cardiovascular workout, not to mention it's a lot of fun. There are a few ways to incorporate biking into your routine. Joy rides in your free time are always a good option -- alone or with a group. You could consider joining a local bike group or riding to nearby destinations instead of taking the car. <a href="http://www.livestrong.com/article/456032-stationary-bikes-and-health-benefits/" target="_hplink">Stationary bikes</a> also have great health benefits. Already a cycler? Here's how to get <a href="http://www.huffingtonpost.com/2011/05/30/6-ways-to-get-more-benefi_n_868670.html#s285033&title=Get_in_tune" target="_hplink">more benefit from your bike ride</a>.

Brisk Walks

One of the most <a href="http://www.mayoclinic.com/health/walking/HQ01612" target="_hplink">beneficial exercises</a> is something humans have been doing for centuries: walking. Simple modifications to your routine, like parking further away and walking the extra distance or taking the stairs instead of the elevator, can really add up to boost your overall health. For an even greater benefit, take brisk walks that get your heart rate up.

Pilates

<a href="http://pilates.about.com/od/whatispilates/a/WhatIsPilates.htm" target="_hplink">Pilates</a> is another low-impact exercise that's ideal for aging bodies. It's similar to yoga but puts more emphasis on gaining control and balance of the body by strengthening the core muscles. Pilates can be done in a class or at home with a video or other guide. <a href="http://www.huffingtonpost.co.uk/paola-bassanese/keep-fit-with-classical-p_b_987756.html" target="_hplink">This piece</a> offers a great run-down of the activity, along with images of some classic pilates stretches and workouts.

Tennis

Tennis is a classic sport, well-loved for being fun and <a href="http://my.clevelandclinic.org/heart/prevention/exercise/tennis.aspx" target="_hplink">great for you</a>. It's a strong aerobic workout and helps keep you agile, especially important as you get older. Tennis is also a very social activity -- great for the body, mind and spirit!

Swimming

Swimming is easy on the body and is also one of the most comprehensive workouts, hitting <a href="http://www.webmd.com/fitness-exercise/guide/fitness-basics-swimming-is-for-everyone" target="_hplink">all the major muscle groups</a>: shoulders, back, abdominals, legs, hips and glutes. If you're getting serious about swimming, it's important to learn proper techniques, but even free-styling in the local pool or outdoors in the summer is a great way to exercise.

Dance

Dancing is one of those activities that doesn't feel like working out, but is an incredible <a href="http://www.livestrong.com/article/91589-fitness-benefits-dance/" target="_hplink">aerobic exercise</a>. It's a good option for those that want more physical activity but don't like the gym or in the winter when it's harder to get outdoors. There are a bunch of styles to choose from: ballroom dancing, contra dancing, salsa, ballet, tap, country and others.

Elliptical

As the body ages, running and jogging can take a toll on the joints, knees or back and potentially cause injury. An elliptical cross-training machine is an alternative to running, which still gets your heart rate up but at a <a href="http://www.mayoclinic.com/health/elliptical-machines/AN01620" target="_hplink">lower impact</a>.

Strengthening Exercises

You can take a simple walk to the next level by bringing weights along to build strength in your arms and boost the cardio benefits. Strength-building techniques like pushups, squats and lunges are easy to do at home or can be squeezed into buckets of free time throughout the day.
You can take a simple walk to the next level by bringing weights along to build strength in your arms and boost the cardio benefits. Strength-building techniques like pushups, squats and lunges are easy to do at home or can be squeezed into buckets of free time throughout the day.

This article originally appeared on HuffPost.