If your arms and abdominal muscles could use some tightening, but you don't have a gym membership, don't worry. You can tone and strengthen your stomach and arms with a quick workout you can do anywhere. All you need is a yoga mat and a little determination. Consult your doctor before you start a new exercise routine, especially if you have a health condition or any injuries.
Shoulder Dip Exercise
Tighten your upper arms and core muscles with the shoulder dip exercise. Get into the push-up position on a yoga mat with your hands a little more than shoulder width apart. Place your knees down on the ground and bend them so your toes are up in the air, pointing toward the ceiling. Engage your abdominal muscles as you bend your elbows, lowering your left shoulder a little more than your right shoulder. Look over your right shoulder while keeping your right arm at about a 90-degree angle. Rise back up and lower again -- this time, lower your right shoulder and look over your left shoulder. Repeat 24 times, alternating sides.
Pilates Hundred
Sit down on a yoga mat with your knees bent and pointing up toward the ceiling. Place your feet flat on the floor and put your knees in front of your chest. Sit up straight and put your hands at your sides. Lie down on the ground, keeping your knees bent. Press your palms against the yoga mat. Breathe in. As you breathe out, raise your shoulders and head up off of the yoga mat. At the same time, lift your arms about 6 inches off the mat, then raise and lower your arms quickly. Breathe in as you raise and lower your arms five times, then breathe out as you raise and lower them five times. Continue until you have pumped your arms up and down 100 times.
Walk-Out
Stand up straight with your feet at about the width of your shoulders. Bend your knees and lower your body into a squatting position, then reach down and lower your hands to the ground. Walk your hands forward and allow your body to follow until you are in a push-up position with your fingers pointing toward one another with your palms pressed against the ground. Lower your chest down to the grown, then push up with your arms to come back up. Walk your hands back down your body. When they get to your feet, walk them back out in front of you again. Repeat 20 times.
Arm and Leg Raise
Get down on your hands and knees on a yoga mat, then raise your left arm to approximately the height of your shoulders. Simultaneously, lift your left leg up to about the height of your hips. Hold this position for two breaths, then lower your arm and leg back down to the starting position. Repeat with the opposite arm and leg, then do an additional 10 repetitions on each side.
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