10-Minute Arm Toners

Arms are great because they are seen all of the time whether you're in a sleeveless blouses, bikini or dress. Arms are an area that is easy tone up, and, if you've hit a plateau recently, you'll see results quickly. Your arms are also a good indicator as to whether you're in shape or not. But, if you're like many people, you may be unsure as to how to get great arms without doing tons of push-ups. Never fear, we have seven great 10-minute moves for you. Some of the moves use dumbbells. If you haven't used dumbbells, start with light weights, about 3 pounds each. However, if you feel you're strong enough, try an 8-pound dumbbell instead.

1. Rows

Step your left foot out to the side about three to four feet and bend your left knee. Keep your right leg straight behind you. Rest your left hand on your left thigh. Holding both dumbbells in your right hand, extend your arm straight toward the floor with your palm facing your body.


2. Bicep Curls with Tweaks
Stand with your feet together and knees slightly bent. With a dumbbell in each hand and palms facing forward, extend your arms straight down in front of your body.

Lift your arms up toward your shoulders. Return to the start. Maintain good posture and pull your abs in as you lift. Time: 30 seconds.

Continue your bicep curls, but turn your hands so your palms are facing each other for hammer curls. Time: 30 seconds.

Hilmar Meyer-Bosse / Denise's Daily Dozen

3. Shoulder Medial Delts

Front raises: Stand with your feet together and knees slightly bent. Hold a dumbbell in each hand with your arms extended straight down in front of your body. Lift one arm up to shoulder height and then return to the start before lifting the other arm. Continue alternating. Time: 30 seconds. For a challenge, try lifting both arms at the same time.

Lateral raises: Alternate lifting tour arms out to the side to shoulder height. Time: 30 seconds. For a challenge, lift one arm out to the side and one arm in front at the same time. Alternate which arms goes in front and which goes to the side. You can also try lifting your arms out to the sides on a diagonal so they look like a V.



4.Tricep Extensions
The triceps are one of most underused muscles in body -- we get biceps worked on a daily basis, but rarely triceps. Many women have flab in back of arms which is why this workout is so effective.




5. Plank Rows
Hold a dumbbell in each hand and position yourself on your hands and knees. Bend your left elbow, bringing the arm up alongside your body. Time: 30 seconds on each side. For a challenge, do this move on your toes. 6. Side Plank
Sit on the floor with your right knee bent in front of your and your left leg extended out to your left side. Place your right hand on the floor. Lift your body all the way off the floor so you're balancing on the side of your right knee and hand. Extend your left arm straight up toward the ceiling. Time: 30 seconds on each side. Challenge: straighten your legs and balance on your feet.

ilmar Meyer-Bosse / Denise's Daily Dozen

7. Tricep Kickback
Stand with your feet shoulder-width apart. Bend your elbows so that your knuckles are touching in front of your chest. Turn to the right side, tap your left leg and press your left arm straight behind you, making sure to squeeze your tricep muscle at the top. Then turn to repeat for the left side. Alternate arms repeatedly. Time: 1 minute. To challenge yourself, press both arms behind you at the same time and bend down into a slight lunge instead of tapping your foot.

Hilmar Meyer-Bosse / Denise's Daily Dozen

Denise Austin has helped millions of people lose weight. She's sold 20 million exercise DVDs, authored more than 10 books, and starred in the most-watched fitness show in history! Denise's mission is to help America get fit – and now she's online at DeniseAustin.com to motivate and educate people everywhere to eat right and exercise. Visit DeniseAustin.com to lose weight!