Get sexy arms (without going to the gym)!

They are the telltale sign of a fit-and-trim figure.

We’re talking about the arms. And with Summer just around the corner, this is the time get starting on toning those arms, ready for those floaty summer dresses.

While men tend to work out their arms and chest, women are more likely to concentrate on the big three trouble spots: abs, hips and thighs. But ask any woman who’s whipped her formerly flabby figure into shape what gets noticed most often and she’ll likely point to her buff biceps and triceps.

Ironically, the arms are among the easiest body parts to tone, according to fitness expert Joyce Vedral.

Joyce points out that while many day-to-day activities strengthen the biceps - something as simple as lifting a tin of beans from the shelf - the triceps require more specific exercises.

“The triceps are probably the most under-exercised body part on women,” she tells eDiets. “There aren’t many natural movements that women do through the course of the day that are going to exercise the triceps.

“You would have to do something that required holding your arms above your head and moving them behind you. Or you would have to do something similar to a bench press, keeping your hands close together and bringing them in to your chest. When you think about it, there aren’t too many ways you work the triceps on a daily basis.”

Although toning the triceps does prevent injury - because you’re strengthening the other side of the biceps muscle - it’s appearance that motivates most women, Vedral says. Even if you’re overweight, you will notice a major difference in the triceps in just three weeks.

And you aren’t just benefiting your arms with her workout. By putting muscle on any part of the body, you are jumpstarting your metabolism and helping the body burn fat, even when you’re asleep.

To achieve maximum results, Vedral recommends using the pyramid system. For the triceps, you will perform the two exercises below - the seated overhead press and the close bench press. You will need a light weight, a middle weight, and a heavy weight. Beginners should start out with 1, 2 and 3lb dumbbells but, as we don't all have dumbells, you can simply use a tin of baked beans, a litre bottle of water and a litre bottle filled with sand or stones! You should increase the amount of weight you use over time.

Seated Overhead Press
Sit on a chair and grasp the weight with both hands with an overhead grip. Raise the weight straight up, locking your elbows and keeping your biceps close to your ears. Keeping your biceps close to your head, and your elbows stationary, lower the weight in an arc like movement by letting your arms descend behind you. Feel a full stretch in your triceps muscles as you go, return to start position. Flex your triceps muscles and repeat the movement until you have completed your set. Without resting, proceed to the close bench press.

Tip: Your upper arms must remain close to your head throughout the movement. Don’t hold your breath but breathe naturally.

Close Bench Press
Lie on a flat surface and grip the weight with both hands, palms facing upward. Hold the weight close to the center of your chest. Flexing your triceps muscles as you go and keeping your elbows close to your body, raise your arms upward until they are fully extended. Flex your triceps and, continuing to keep your elbows close to your body, return to start position. Feel the stretch in your triceps muscle and repeat the movement until you have completed your set.

Tip: In order to make sure that your triceps do the work, it is important that you keep your upper arms close to your body throughout the exercise.

Set 1: Perform 12 repetitions of the seated overhead press using 1lb dumbbells or a 450g/1lb tin of beans. Without resting, perform 12 repetitions of the close bench press. Move to set two; do not rest.

Set 2: Perform 10 repetitions of the seated overhead press using 2lb dumbbells or a litre bottle of water. Without resting, perform 10 repetitions of the close bench press. Move to set three; do not rest.

Set 3: Perform 8 repetitions of the seated overhead press using 3lb dumbbells or a litre bottle filled with sand or stones. Without resting, perform 8 repetitions of the close bench press. Move to set four; do not rest.

Set 4: Perform 10 repetitions of the seated overhead press using 2lb dumbbells or a litre bottle of water. Without resting, perform 10 repetitions of the close bench press. Move to set five; do not rest.

Set 5: Perform 12 repetitions of the seated overhead press using 1lb dumbbells or a tin of beans. Without resting, perform 12 repetitions of the close bench press. For more exercise and fitness information from Joyce Vedral, please visit her website .

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