Add this 10-minute upper body routine to your regular workout to tone flabby arms at home.

We all have those problem areas that we are self-conscious about and want to tone up. Maybe it’s your abdomen or your glutes. For many, the upper arms are at the top of the list, and this is the time of year when that insecurity comes to light.

The good news is that by adding the right exercises to your workout routine, you can start to strengthen your arm muscles fairly quickly. One of my clients added a 5-minute arm routine to her typical workout routine and noticed a change after just three sessions. Within a week, she was already feeling more confident in her sleeveless tops and dresses.

If tightening and toning your arms is on your summer goal list, try adding these exercises to your fitness routine three times a week. I recommend performing them with 3-5 pound dumbbells. Keep in mind that some exercises may be easier than others, so you can alternate weights depending on what works for your body.

My favorite way to put these exercises together is to perform one set of 10 reps of each, then repeat the entire circuit three times. At the end, you will complete 30 total reps of each exercise.

  1. Biceps Curl

The biceps curl is the ultimate arm exercise. It tones and strengthens the front of the arms, which many people associate with the ability to “flex a muscle.”

To perform this exercise, grab your dumbbells and start with your arms at your sides. Squeeze your elbows toward the side of your body, then bend the weights toward your shoulders. Be careful not to let your arms swing. (If you need to swing your arms and use the momentum to increase the weight, you’re probably using too heavy a weight). Repeat this 10 times and perform 3 sets total throughout your workout.

  1. Triceps Bounces

The triceps are what people refer to when they say their arms are flabby. It’s the part of the arm that wiggles when you wave. (During one of my “Today Show” workout segments, Kathie Lee called them bat wings!) In order to tighten this area and reduce the “jiggle,” you need to strengthen the back of the arms. The most basic dumbbell exercise to accomplish this is a triceps bounce. Holding weights in both hands, lean forward with a flat back. Squeeze your elbows toward your sides and pull them toward the ceiling. Keeping your elbows still, push the weight toward the back of the room by moving the lower half of your arm back and toward the ceiling. Hold the position for a second, feel the back of your arm tighten, then release to return to the starting position. Repeat this 10 times,

  1. Butterfly Movement

This exercise works the biceps from a different angle, while also working the sides of the chest (and that pesky area near the armpits) and sculpting the shoulders . Hold the weights at shoulder height, parallel to the floor. Relax your shoulders down, then squeeze your arms toward the front of your body as if you were hugging a tree. Keep your elbows level with your shoulders – don’t drop them – and be aware that the shoulders start to lift toward your ears, which means the weight is too heavy or you’re too tired. Repeat this 10 times and perform 3 sets total throughout your workout.

  1. Arms Lift

This move is a three-in-one, working the biceps, shoulders and chest. Start with your arms at your sides, bending your elbows to 90 degrees. Extend your arms forward, straighten them as if you were serving a platter, then extend them out to your sides in a “T” position, toward the center, then bring them back toward you. Keep your palms up the entire time. Repeat this 10 times and do 3 sets total throughout your workout.

  1. V Exercises

The ultimate toner for the front of the shoulder is the V exercise. For this exercise, hold your dumbbells at your hips. Then reach the weights forward and upward on an angle in a V-shape, then release them toward your hips. Keep your arms straight throughout the exercise. Repeat this 10 times and perform a total of 3 sets throughout your workout.