If so, this upper-body workout is especially for you. It focuses on the arms, shoulders, and chest. Trust a tape measure to chart your progress. As you build muscle, remember that the scale may stay the same, but you won’t. Your Toning ProgramDo two 30-second sets of each exercise. Work up to 1-minute sets. Keep the movements slow and controlled; rest for 30 to 60 seconds between sets. Do two or three sessions a week. (For best results, you can do daily sessions; this is safe because you’re only lifting your body weight.) Low HoverKneel on a mat with your hands under your shoulders. Extend your legs, and press into the balls of your feet so you’re balancing in a push-up position. Pull your abs up and in. Keeping your tummy tight, bend your elbows back, and lower your body until you are just a few inches off the floor. Keep your elbows and arms close to your torso. Hold for 10 to 30 seconds. If you have back problems, try the easier version. Chair DipSit with the heels of your hands on the edge of a sturdy chair seat. Slide your butt off the seat, and support your weight with your hands. Straighten your right leg; your left leg should be bent at about a 90-degree angle. Bend your elbows back, and slowly lower your butt toward the floor. Keep your elbows tucked in. Your body should just clear the seat. Push back up until your arms are straight; don’t use your feet for help. Do one set of 8 to 15 repetitions. Repeat with your left leg extended. Triceps StretchRaise your left arm straight overhead, then bend it behind your head toward your right shoulder blade. Grabbing your left elbow with your right hand, gently pull the elbow toward your right shoulder to increase the stretch. Hold for 20 seconds, then repeat with your right arm. More from Prevention: How To Exercise With Sore Knees
