Tone Your Arms with Body Weight Exercises

Program Description
One of the most overlooked ways to tone the arms is with body weight exercises. This type of workout can be done anywhere, anytime and yields great results. Perform this program two or three days per week to strengthen and tone the upper body- no equipment necessary!

Action Steps:
1. Assume a push up position. Make sure that your abs are pulled in tight as you lower your body towards the floor. If this is too challenging, bend your knees and keep them on the floor. Do as many as you can with good form.

2. Hold a plank position on your elbows and toes, pulling your abs in tight and squeezing the glutes. If this hurts your back, do this exercise on your knees. Hold as long as you can with good form.

3. Assume a seated position with your legs extended in front of you, and your hands at either side of your hips, fingers facing forward. Lift your hips towards the ceiling so that the body is in one long line. If this is too much pressure on the wrists, bend your knees and place your feet flat on the floor, hips lifted and glutes and abdominals engaged.

4. Sit on the edge of a chair with your hands on either side of your hips and your knees bent. Bring your glutes just off the edge of the seat and lower your body straight down until the elbows are bent at 90 degrees. The elbows should point behind you as you lift and lower your body.

5. Stand up with your arms extended out at shoulder height. Make ten small circles in each direction with arms. Move your arms so that they are directly in front of your chest, shoulder distance apart. Make ten more small circles in each direction. Bring both arms overhead, shoulder distance apart. Once again, make 10 small circles in each direction. Repeat this pattern without allowing the arms to drop between sets.