Even though it is winter, you don’t have to wait until warmer weather to start getting ready for swimsuit season. Plus, it's not too early to start looking great! These 4 exercises are designed to help you start building your upper body strength now, well in advance of the warm weather season. 

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)
• Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/

1) Modified Planking 

Our previous posts have explained the benefits of planking and how it helps with strengthening your core and abdominal muscles. Planking is also a great exercise for toning other parts of your upper body, including your arms. 

How to: 

• Start out on the floor on your hands and knees.  
• Walk your hands forward until they are beneath the shoulders and you are balancing on your toes. 
• Maintain a straight line from head to toe as you tighten the stomach muscles.  
• Hold for 15 seconds and release.  
• Gradually work towards holding your plank for 60 seconds, then longer, as your upper body becomes stronger.

2) Push-ups 

Traditional push-ups work wonders for toning your upper body and your core muscles. 

How to: 

• Start in the plank position, with your palms flat on the floor and arms shoulder-width apart. 
• Balance your body on the balls of your feet (Note: It’s fine to balance on your knees until you have built more upper body strength to support your body) 
• Keep your body in a straight line as you bend your arms and lower your body until your chest is about 2 inches from the floor.  
• Push yourself back to your starting position. 
• Repeat as many times as possible.

3) Chair dips 

This exercise is perfect for toning up that pesky “underarm jiggle” since it targets the triceps. The only equipment you need is a sturdy chair or a bench for support. 

How to: 

• Sit on the edge of a chair or bench with your hands on either side of the hips, grasping the arms of the chair or the edge of the bench.  
• Scoot your bottom forward off the edge, keeping it close to the chair or bench.  
• With your shoulders back (not rounded forward) lower your buttocks towards the floor, while bending your knees and elbows; then push back up. 
• Repeat as many times as possible.

4) Bicep Curls 

This is the only one of these four exercises which requires any type of special equipment – a set of light dumbbells. Bicep curls are also one of the easiest and most effective for strengthening and toning your arm muscles, too. 

How to: 

• Grab one dumbbell in each hand, while standing with your feet about shoulder-width apart and palms facing forward.  
• Keep shoulders back and elbows close to your sides as you curl the forearms upward, toward your shoulders/upper arms.  
• Squeeze biceps at the top, and then slowly move arms back to the starting position. 
• Repeat as many times as possible.

Here’s to a healthy and FIT start to 2015! 

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)

Related Resource:

Skinny Ms. 4 Easy Exercises for a Toned Upper Body