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How to Tone Your Upper Body

With health and fitness awareness at an all-time high, both men and women are more eager than ever to have tight, toned upper bodies. A toned upper body (back, shoulders, chest and arms) not only provides a body's core with sufficient strength to perform daily tasks both on the job and at home but also promotes good posture and helps us to look our best.

Upper Body Exercises
Here are a few upper body exercises that healthy adults can perform at home to achieve a strong upper body. These exercises should be done in sets of ten reps several times a week. Every few weeks, shake up your routine by varying the order in which you perform the exercises or by adding reps.

• Arms: In a seated position with your back straight up against the back of your chair, place your feet squarely on the floor hip width apart. With your arms at your sides, hold your hand weights with your palms facing upward. Curl your hands toward your shoulders and then return them back to your sides. Repeat in sets of ten.
  
  
• Back and shoulders: Standing with your feet shoulder width apart with your arms at your sides, grip your hand weights with your palms facing outward. Slowly tense your shoulders and upper back muscles, then shrug them up and down. Release the tension slowly. Repeat.
  
  
• Chest and shoulders: Lie on your back with your arms stretched out to your sides. With a one- to five-pound weight in each hand and with your elbows slightly bent, lift your arms up over your chest until your hands are about one inch apart. Hold to a count of three. Return to the starting position and repeat.

Upper Body Toning Exercises for Women
Most women want to tone their upper bodies without adding bulk to their muscles. Here are some exercises that will sculpt the muscles of the upper body without adding too much mass:

• Pilates: Practicing Pilates is an excellent way to gain strength and to tone your upper body. Using a series of controlled movements, Pilates works various muscle groups to create muscle tone, improve posture and strengthen the body. The key with Pilates is technique. Movements should be slow and exact to maximize benefits.
  
  
• Popular sports: Popular sports, such as basketball, volleyball, golf, baseball and swimming, are good aerobic activities that use the upper body. To get optimum benefits, you should follow good form and posture, regardless of the body part on which you are focusing.
  
  
• Yoga: Yoga includes a number of poses that focus on and strengthen specific areas of the body. Downward-facing dog, for example, strengthens the arms, legs and lower back. To do downward-facing dog, stretch your body into an inverted "V" by firmly placing your palms and feet shoulder width apart on the ground with your buttocks positioned high in the air.
  
  Cobra pose is another pose that strengthens the upper body. While lying on your stomach with your legs shoulder width apart and toes pointed, raise your torso off the ground, supporting it with your palms. This pose creates strength in the chest, shoulders, abdomen and buttocks.

Regardless of what activities you choose to tone your upper body, consistency, frequency and good form are critical. For best results, add in a balanced diet and proper nutrition.