six week workout

http://www.dailymail.co.uk/health/fitnessWorkOutArms.html

Are you desperate to tone up, but don't know where to start? The Mail's six week workout is here to help. Just follow our fun and simple toning plan for six weeks and you will really see a difference.

Our specially designed, animated guide covers the main problem areas of the body - arms, stomach, breasts, legs and bottom. You don't need any special equipment and all the exercises can be done at home. All you have to do is pick and choose the parts of the body you want to concentrate on and get toning!

Here we start with arms. Click on the link at the bottom of the page for exercises for other parts of the body.

Arms

Daren't expose your arms? These two exercises can help you tone up those flabby bits in just six weeks. For the first exercise use three to four kilo hand weights or improvise with tins of food.

Bicep curl

A great isolation exercise, the bicep curl gives fantastic definition to the upper arm.

1. Stand with feet hip-width apart, knees slightly bent and arms by your sides. Start with your elbows slightly bent; hold the weights so that your palms face outwards.
2. Bend your arms and lift the weights towards your shoulders. Keep your elbows tucked in close to your body. At the top of the movement, flex your biceps to maximise the effectiveness of the exercise.

Keep the movement slow and controlled and take care to keep your back straight as you lift the weights.

Do three sets of 10-15 repetitions every other day

Tricep dip

This highly effective exercise concentrates work on the triceps. It can be done off the end of a bed, rather than a workbench. Exercises that involve lifting your own bodyweight help to improve posture and strengthen and protect the skeletal system.

1. Place feet hip-width apart; keep your back straight and close to the bench and bend your knees at 90.
2. Lower yourself down until your arms are bent at 90 degrees, then push back up until arms are straight, but not locked.

Do three sets of 10-15 repetitions every other day

• Stomach
• Legs and Bottom
• Breasts