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WHILE IT’S STILL CHILLY OUTSIDE GET A HEAD START ON BUILDING TONED ARMS FOR TANKTOP SEASON.

The perfect time to begin toning your arms for the summer is now! The muscles will show only after the fat layer is leaned out with cardiovascular training and a low-fat diet with plenty of fresh fruits and veggies. “Spot reducing” is a myth so start lowering your body fat and boosting your muscle mass now with these exercises.

1. Sit on bench, chair, or stability ball.

2. Hold a weight in one hand, using the same thigh to stabilize your elbow and isolate the bicep.

3. Exhale and lift slowly; inhale and return to start position.

4. Perform 8–12 reps for three sets for pretty biceps.

5.

• Ladies: You will not look like a body builder by doing these as directed, so have no fear!

• Keep your back flat and bend from the hips to protect the lower back.

• Flex the muscle you are working the entire time for maximum results.

MUSCLE GROUPS TARGETED: biceps

The biceps of an average guy are roughly one pound of muscle. (Female biceps are a little less than half.) Combining both arms, this is only equivalent to about 3 percent of the total muscle mass in the entire body. Only devote about 3 percent of your total body workout to the biceps and you will be good to go.

Source: http://EzineArticles. com/5178280

Did you realize that a mom (or dad) works the bicep every time the child is held on a hip? Be sure to trade hips so both arms can be worked evenly. Do you have an empty milk jug around the house? Fill it with water and use it as a dumbbell; it will weigh eight pounds when full. Look around and you will be surprised at the set of weights you already have in your home. Cans of vegetables, heavy books — what else can you find to pick up?

First position

1. Stand facing tower with elbows at sides and bent at 90-degree angle.

2. Exhale, tighten abs, and press hands down past the hips with wrists straight.

3. Contract triceps and pause at the bottom of the extension; return to start position.

4. Repeat for 12–15 repetitions for three sets for toned triceps.

• If you cannot maintain proper form and alignment, lower the weight.

It is important to start and finish each repetition with elbows in by the sides and at a precise 90-degree angle for maximum benefit. If you pause between each one you will find the results to be even better!

• Challenge: Stand on one foot and do this exercise!

• The slower and harder, the better

MUSCLE GROUPS TARGETED: triceps Final position

Start position

1. With fingers pointed forward and heels on a raised surface, bend hips at 90-degree angle.

2. Inhale and lower your body by bending the elbows to no less than a right angle.

3. Exhale and extend arms until almost straight.

4. Repeat for 8–12 reps for three sets.

MUSCLE GROUPS TARGETED: triceps

Final position

• Too challenging? Bend the knees a bit.

• Too easy? Do as many as 18 and go slower.

The triceps area is a normal place for fat storage in women. Be sure to eat low-fat foods to help decrease body fat and incorporate cardio training to help burn any extra fluff. Add these exercises to a weekly workout routine and see how the toning will pay off.