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There are two ways of doing arm exercises for women: the effective way and the ineffective way. And most women are stuck with the ineffective way. They keep on doing the same thing week in and week out, and expect to see results.

But I’m going to make sure you don’t get stuck with the ineffective way. I am going to make sure you don’t fall into a flabby arm rut. Because nothing is more demoralizing.

So how do you take arm exercises for women to the next level? With intensity, that’s how you take you arm toning to the next level. This may sound overused, but perhaps you don’t know how to increase the intensity of your arm workouts. And this is where most women fail.

Thus, here are 4 techniques for taking arm exercises for women to the next level:

1. Sets to failure: Often used in bodybuilding circles as a finishing strategy, sets to failure take your arm muscles to complete exhaustion. Select a weight that allows you to do at least 20 repetitions and go to complete failure. It will be hard, but it will work wonders for arm toning.

2. Super-setting: Perhaps one of the most intense strategies, super-setting involves doing one arm exercise immediately after another without any rest whatsoever. What you get for all this effort: sexy arms in no time.

3. Curling with a support structure: You have to do biceps curls if you want the complete sexy arm look. Just take a quick look at Madonna’s or Michelle Obama’s arms and you’ll notice that both their triceps and biceps are toned. What the best way to make your bicep curls more effective? Lean against something like a post or wall when doing them.

4. Squeezing towards the end of a triceps extension: You have to work your triceps because that is where the jiggly arm fat resides. But don’t waste your time going through the motions. Squeezing towards the end of your triceps exercises will make them extremely effective. The difference will be like night and day. Now I’ll be honest here, it will be painful, but super effective.

So are you ready to do arm exercises for women the intense way? Look, it may seem hard at first, but just like everything else in life, you will acclimatize and adapt to this new level of intensity.

Just make sure you start implementing these techniques now and not later. Because later usually never comes!

Katherine Crawford MS, a Harvard fitness physiologist and recent flabby arms sufferer, instructs women on how to get thin arms rapidly. Discover how to get sexy and toned arms by exploring her blog about how to get slim arms once and for all right now!