Don't be afraid of baring your body this summer. These toning moves will give you a summer body that is sculpted and firm.
1. Bicep Curls
Tank tops and sleeveless shirts will be part of your wardrobe this summer when you do these exercises for shapely arms. Stand with your arms down in front of your thighs and your feet hip-width apart. Your palms should be facing out while holding medium weights. Contract your biceps to bring the weights to your shoulders, and then control the weights as you lower them back to your thighs. Do not use momentum to throw the weights up, and do not let them drop quickly on the way down. Do 3 sets of 7 to 12 reps.
2. Chair Dips
These will work your triceps and shoulders. Sit down in chair with your palms on the seat. Scoot your rear off the chair and keep your feet flat on the floor. Lower yourself to the floor so that your elbows bend at a 90 degree angle. Raise yourself back up by straightening your arms. Do not allow your legs to do the work. Do 3 sets of 5 to 10 reps.
3. Push Ups
This move is great for chest, shoulders and arms. Lie face down on the ground with your palms on the floor slightly past your shoulders. You can support you lower body weight on your toes or go to your knees for an easier version. Press your palms into the floor as you use your arms to raise yourself up. Then lower. Keep your abs pulled in and do not arch your back. Do 3 reps of 10 to 15 push ups.
This great exercise will not only tone up your tummy, but it will help your posture and back strength. Lie on your back with your fingers laced behind your head. Your feet should be flat on the floor. Use your abs to pull your shoulders off the floor. Do not use your arms, and keep your chin off of your chest to protect your neck. Do 3 sets of 20 to 25 crunches.
You'll feel great in shorts after you do squats. They will tone up your thighs, hips and butt. Stand with your feet hip-width apart. Lower yourself as though you were going to sit in a chair. You may want to have a chair behind you to make sure your form is correct. Keep your toes behind your knees and push your weight into your heels. Straighten your legs to raise yourself back up. Keep your abs in and don't lean too far forward as you lower yourself. For extra toning, hold medium weights in your hands as you squat. You can also vary the exercise by moving your feet farther apart or closer together. Do 3 sets of 10 to 15 reps.
These will sculpt your quadriceps, butt and hamstrings. Stand with your feet shoulder-width apart. Step forward with one foot. Lower yourself so that your front knee bends at a 90 degree angle. Raise yourself, and bring the back foot up to meet the front foot. Repeat on the other side. Keep your abs pulled in and do not make your steps too small. Do 3 sets of 10 to 15 reps.