When looking to get fit, many desire to have toned abs and arms, as these are the parts of the body that others generally see the most. In order to develop lean and toned muscles, you will need to add strength training to your routine. The American Heart Association suggests 30 minutes a day. You will need a set of dumbbells and an exercise mat to do these moves. Choose a weight that challenges you. The last few reps of each set should be difficult. Increase your weights as you become more fit.
Biceps Curls
Begin standing with your weights in your hands, palms facing up. Keeping your elbows close to your sides, curl the weights towards to shoulders by bending at the elbows, then slowly return to starting position. Do three sets of eight to twelve repetitions.
Lateral Shoulder Raises
Begin standing with weights in your hands, palms facing down. Bring your weights straight up to the side until they are at shoulder height so that your body resembles the letter "T." Slowly lower arms back down. Do three sets of eight to twelve repetitions.
Triceps Kickbacks
Begin standing with your weights in your hands. Hinge over at the hips so that your chest is angled towards the ground at a 45 degree angle. Pull weights up so they are against the sides of your hips with your elbows pointed behind you. This is your starting position. Next extend weights behind you by straightening your arms. Slowly return weights back to starting position. Do three sets of eight to twelve repetitions.
Abdominal Crunches
Begin lying on your exercise mat with your knees bent and feet flat on the floor. Place your hands behind your head, keeping elbows out to the sides. Slowly lift your upper body off the ground a few inches. Be careful not to pull on your neck. Lower back to start. Do three sets of eight to twelve reps, and work up to 20 reps per set.
Plank
Begin lying on your stomach on your mat. Place your hands directly under your shoulders on the mat. Extend legs behind you and lift your midsection so you form a bridge position with your weight supported between your hands and feet. Hold for 30 to 60 seconds. Complete two more planks. Rest for 30 seconds in between each one.
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