Fitness: Arm-Toning Tips

What exercises can I do at home to tone my arms without using weights?

There are several good exercises you can do at home to tone the arms. Here are a few of our favorites:

• Dips. This exercise will work your triceps (the back part of your upper arm). Dips can be done using a chair, bench or even the stairs. Place your hands behind you, palms facing down on the flat surface of the chair or bench with your fingers facing your back. Place your feet flat on the floor with knees bent and slowly dip your body down, lowering your butt to the floor. Raise yourself back up slowly and fully extend your elbows.
  
• Lateral Raises. This will work the medial deltoids (the outer part of the shoulders). Although this may not be considered an actual arm exercise, your deltoids are extremely noticeable when wearing a sleeveless shirt or dress. Standing straight, with elbows slightly bent and arms at your sides, slowly raise your arms laterally until they are parallel to the floor. Hold for a one count and bring back down to starting position. To add more resistance, hold water bottles or soup cans in your hands.
  
  
• Bicep Curls. This will work the biceps (the front part of your upper arm). Stand straight with your arms at your sides, elbows close to your body, hands in a fist, and slowly bring your fists up towards your chest. Hold for a one count and then slowly lower back down to starting position. To add extra resistance you can hold water bottles or soup cans in your hands.
  
  
• Modified Push-ups. Lie flat on the floor, facing down, and place your palms down shoulder-width apart. Bend your knees and cross your ankles, then push up, lifting your body on your knees. Raise and lower your body by bending your elbows. Keep your elbows close to the side of your body as you go up and down. Keep your body straight as you raise up and lower back down. Do not rest on the floor in the down position and do not "lock" (fully extend) your elbows in the top position.
  

Push-ups work the chest muscles and tone the arms. If you are a beginner, start with wall push-ups, progress to modified push-ups with knees on floor, and work your way gradually to full push-ups.

Push-ups are always a great option, as they are convenient and can be performed anywhere. You can also do pull-ups (if you have a swing set nearby) and tricep dips (great for toning arm flab).