Having toned arms and a toned, flat stomach can be two of the hardest goals to achieve when beginning a new workout program. While spot reduction isn't possible, the right combination of diet and exercise with targeted resistance training can yield the results you want in a reasonable amount of time.
Dumbbell Curl
The dumbbell curl is one of the easiest and most popular ways to slim and tone the biceps. Begin the dumbbell curl by standing with your feet shoulder-width apart, with your arms at your sides and holding the dumbbells with your palms facing front. Curl your left arm first, squeezing your biceps as you reach the top of the curl. Lower your right arm and repeat with your left. Keep your elbows in, close to your sides and keep your upper body stationary. Complete eight reps on each arm, alternating arms as you go for two to three sets.
Chair Dips
Chair dips are an easy workout you can do from home that work the triceps and forearm muscles. Begin chair dips by sitting on the edge of a chair with your legs together and your hands holding onto the chair by your thighs. Lower your body to the floor, making sure to keep your elbows bent at 90-degree angles. Straighten your arms and raise your body back to the starting position.
Push-ups
A simple exercise that doesn't require any equipment, push-ups work the back, chest arms and abdominal muscles. Begin push-ups by lying face down on the ground with your arms shoulder-width apart and palms flat on the floor. Push your body up off the ground keeping your elbows slightly bent, your back flat and body straight. Lower your body back to the starting position. Repeat for eight to 10 reps for two to four sets.
Bicycle Crunch
The bicycle crunch was ranked the best abdominal workout in a study conducted by the Biomechanics Lab at San Diego State University. Begin bicycle crunches by lying flat on your back, hands behind your head and feet flat on the floor. Bring your knees into your chest and twist your torso to the left, touching your right knee while simultaneously kicking out your right leg. Repeat with the right leg and left knee. Complete 15 to 20 reps on each leg for two to three sets.
Captain's Chair
The captain's chair is the second most effective abdominal workout, according to the San Diego University study, and the best at working the obliques. The captain's chair is a padded rack with arm rests and handles. Begin the captain's chair by resting your arms in the rests, grabbing the handles and pressing your back into the rack to stabilize your body. Lift your knees toward your chest, then slowly lower them back down. Complete 12 to 15 reps for two to three sets.
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