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Arm Toning Exercise

Workouts for Women

Lying Triceps Extension with Stability Ball

Burns: 90 Calories in 15 minutes

How To: Lay with upper back on stability ball. Your body should form a straight line from your knees to shoulders. Hold sumbbells in hand and arms straight up in front of you. Lower your arms from the elbow until your forearms are parallel with the floor. Keep your elbows close to your head to isolate the triceps as much as possible.

Muscles Used: Triceps. Core and legs are used for balance when using a stability ball.

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This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.

Join the discussion 9 Comments

  • rosy says:

    Hi flavia you add that 15 mi. Of lay back extentions equals 90 calories Im sure that is true but that is a long work out even if you broke it up into 3 5 min of extentions that’s a long time for one mucle group. Can you please explain the purpose for your calorie and time break down. Also in your blog today you explain that mucle gets swollen when you are doing weights that’s also a true fact. Does sauna and steam room help to release some of the water so that you look tone. Or does only drinking water work for that.

  • Loni says:

    Thanks for the post, Flavia! I only use isolation moves like triceps extensions and curls once in a while. My favorite moves that work the whole arms including the pectoral muscles are various forms of pushups and dips. And I love pulling exercises like rows, and varying hand grip pull ups.

  • Steph says:

    Hi Flavia, I was wondering if you could give me more information as to why our arms get bigger when using weights, I would like them more toned but instead I feel like they’re getting bigger and more muscular which isn’t the look I really wanted? Should I use lighter weights?

    Thanks Steph x

    • Flavia says:

      Hey Steph, you are likely experiencing some water weight going into your muscles after a workout. Our body does this with resistance training especially if you are new to it. DOn’t worry, this will shed out and you will be left with nice toned muscles. Tip: drink a ton of water to flush this out.

  • Felecia31 says:

    I am having trouble getting results in my biceps no matter how hard I seem to work at it. I take a body pump class three times a week at I work out on machines and free weights twice to three times a week trying different exercises for biceps. Can you suggest an exercise that might get some better results? Thanks so much

    • Anna says:

      Hi Felecia,
      If you wanting to add more muscle to your arms make sure you are really challenging them when you train. Work in the 8 – 10 rep range some then burn them out with 12 – 15 reps. If they’re not cut enough, continue to work them hard but make sure you are acing your diet and cardio routine as well so that you burn the fat off so you can see your toned muscles. 🙂
      All the best,
      Anna, CPT, FF Specialist

  • rebecca says:

    I am a little embarrassed and shy to speak of this but I get at least ten reps, but after ten… my right elbow decides to start clicking…

    what does that mean? I have already asked my doctor, but they say ”oh it’s natural, get on with your life…” it is not natural.

    • Anna says:

      Hi Rebecca,
      Make sure you are properly warmed up. When I work shoulders my right elbow has to pop once before I can do presses or it feels out of alignment because of a previous injury I have. Warm up for atleast 5 min before doing your weighted movements. I would also suggest seeing a chiropractor if this issue still bothers you.
      All the best!
      Anna, CPT, FF Specialist

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