@thumpurr: The best way to tone up is to grab some hand weights – don’t be afraid to use ones that challenge you. You won’t get tone from endless curls with a 5-lb weight. Aim for 12 reps of each exercise, but know that you should really be feeling it after 8 or 9 reps. Here are some of the ones I use:
21’s: Grab 2 dumbbells and stagger your feet slightly, with a wider than hip-width base. Get a soft bend in your knees, and hold the weights pals facing out, arms extended down. Bring the weights up to parallel to the floor. Pause, and bring them back down to start. Repeat 7 times. Keep your abs tight, and always bring the weight down with control. Then, do 7 curls starting with your arms parallel (top of the first move) and curl up to your shoulders. Then, do 7 full curls (bottom to top) Repeat 2-3 times .
Shoulder Rows: Get your strong base, and hinge forward to 45 degrees from your waist. Keep your abs tight, and don’t arch or curve your back. Let your arms hand down, perpendicular to the floor, palms facing back. Pull both weights up to your chest, pinching your shoulder blades together as you row. Keep your shoulders down (ie don’t scrunch them up) Get 12 reps in, 2-3 sets total.
Tricept extensions: Being in the same position above, hinged forward, but bend your elbows so they’re up next to your ribcage, palms facing in. Extend your hands back until your arms are straight, keeping your arms close to the body. You should really feel this on the back of your arms. 12 reps, 2-3 sets.
Curls with a press: Begin like you did in the 21’s. Do a full curl, and at the top, rotate your hands and push the weights up over your head into a full press. Again, keep your abs tight, and rotate the weight back down to the top of the curl, and with control, bring the weights back down to start. 12 reps, 2-3 sets.
T-W-V’s: Get a lighter weight (5 pounds should be good, trust me) and stand with feet slightly staggered, gentle baby bend in the knees. Hold the wieghts by your side, palms facing in. Raise your arms up and out to the side until they are shoulder-height (the T portion). Return to start. Then bring the weights up to your chest, elbows bent, and then raise your elbows so they are shoulder height (the W). Return to start. Finally, with your palms facing down, rise your arms into a V shape going only a little higher than shoulder-height. Be careful to not lean back while doing this. Keep your core tight! That is 1 round. Repeat 12 times, 2-3 sets.
Push-ups (wide, diamond, military, superman, frog, etc.) are all great moves. It sounds like you are well on your way to getting lean, toned arms since you’ve achieved great weight loss!
PM me if you want more moves – I think the ones above are going to make your arms burn!