How to Tone the Upper Body

Many people focus solely on the lower half of the body since the hips, thighs, stomach and butt are problems areas. As a result, the upper body gets neglected. For true fitness and an all over toned appearance, it’s necessary to pay attention to the upper half, too. Any individual exercises should be paired with a regular cardio workout program. It’s recommended that you perform spot training exercises on alternating days with your cardio workout for best results. Vary your routine using the exercises in this article. You don’t need to do them all. However, performing these exercises will give you a complete work out to help you reach your goal of toning your upper body.Remember to warm up with a light jog, swinging your arms, and some jumping jacks to get your blood moving. Wake up those muscles with simple stretches. Resistance is the key to working your upper body muscles. However, you don’t want to over do the work-out. Minimal soreness is fine but never push yourself to the point of feeling pain during any exercise.

Things You'll Need

• 1 to 5 lb. hand weights (or two soup or veggie cans, two filled 16-ounce water bottles)
• Jump rope (optional)

Instructions

1. Lie on your stomach, flat on the floor, in a classic push up position. Position your hands under your shoulder with palms flat on the floor. Lift yourself onto your toes and complete 10 push-ups. Rest and do 10 more. As your strength increases, you’ll be able to do more. If you can’t hold yourself on toes and palms, rest your lower body weight on your knees. You’re still getting an upper body workout.Vary your push up routine by moving your hands to different positions on the floor and perform your reps. This change in hand placement works the muscles from a different angle. Or, if you choose, perform your push-ups against the wall. Place yourself an arm's length away with your palms flat on the wall. Perform your series of 10 reps.

2. Lie on your back on the floor with a weight in each hand. Extend your arms out to the sides so your body forms a T on the floor. Bend your arms at the elbow and lift the weights to the center above your chest. Your arms should form a big “O” when your knuckles touch in the air above your chest. Return to start and repeat 10 reps.

3. Grab one weight and stand straight with the weight in your hand directly above your head. Slowly lower the weight behind your head and return to the starting position above your head. This exercise works the triceps (back of the arm). Complete 10 reps on each arm. Remember to maintain correct posture.

4. Stand with your feet shoulder's width apart. Place hand-held weights in both hands and extend both hands directly above your head. Moving both arms at once, lower your arms to chest level in front of you, keeping your arms straight. Don’t bend your elbows. Return to the overhead start position. Complete 10 reps.

5. Jump rope. Yes, that childhood game is an excellent way to tone your upper body. The added benefit is that your get a great cardio workout. The constant circular motion of turning the rope is an excellent workout for your arms and shoulders. If you haven’t got a jump rope, try mimicking the jump rope movement for 2 to 5 minutes to start. Move your feet, too. This is a hard exercise so pace yourself.