To get cut arms, start with weighted exercises to strengthen the muscles, switch to Pilates-style boxing for toning and finish with uneven push-ups for overall arm definition. Changing your arm definition requires at least a month of exercising.Continue Reading
Start with dumbbells in your hands with palms up. Perform 12 repetitions of bicep curls, and then switch to palms down for the next 12 reps. Shift thumbs to the side, and perform another 12 bicep curls.
Place the dumbbells on the floor, and stand with your feet shoulder-width apart. Lower into a squat, and grab one of the weights with your left hand. Stand, and lift the weight straight up above your shoulder. Rotate your upper body to the right at the waist, dropping your right hand to your right foot. Your arms should form a straight line with the weight at the top. Reverse back into the squat, switch the weight to the other hand, and repeat on the other side.
Keep hold of the single weight, and stand up straight. Grip the dumbbell with both hands, and lift it straight above your head. Slowly lower the weight behind your head until your elbows are at a 90-degree angle. Hold, and straighten your arms again. Repeat 15 to 20 times.
Put the weights aside. Stand with feet hip-width apart and knees slightly bent. Hinge forward slightly from your waist, and draw fists up near your face. Engage your core, and box forward with your right fist. Draw your right fist back, and box with your left. Repeat 20 times.
Get into a plank position on the floor. Place your right hand on a medicine ball or stack of books. Engage your core, and slowly lower yourself to the floor. Keep elbows in. Push back into the plank position, pass the ball to your left, and repeat. Perform five push-up sequences.