The Perfect Pushup is a fitness product sold in several countries that is designed to make traditional push-up exercises simpler and more effective. It consists of two padded handles that swivel on the floor. The Perfect Pushup has three primary aims.

First, it eases tension on the wrist. Next, claims it will improve the exerciser's form. Finally, it promises to increase the range of motion of the arms, and therefore work muscles that traditional push-ups may not. Push-ups done using the Perfect Pushup use the pectoral (chest), tricep, bicep, abdominal and shoulder muscles.

To use the Perfect Pushup, form a traditional push-up position with your hands, holding the handles with your palms facing towards your feet, your back straight and your arms extended over your shoulders but slightly bent. Lower your body to the ground while rotating the Perfect Pushup handles. As your elbows reach a 90-degree angle, the handles should move to a 90- degree angle where they will become parallel with your body. To complete the push-up, exhale and raise your body while rotating the handles back to their original position.

Once you've mastered the Perfect Pushup, try hitting a treadmill for a great cardio workout.

You know that you need to add weight-lifting to your workout routine but you may not be sure which routine is best.

Just like any other time you start a fitness program, you'll want to start out slowly.

First, you'll need to start with one or two sets of eight to 12 repetitions. If you're older, injured or unsure of your strength you can do 10 to 15 reps with less weight. When you can lift a weight eight to 12 times and it gets harder to lift during the last rep, you'll want to add a little weight and decrease the reps.

Even if you're a seasoned weight-lifting veteran, alternating the workouts is key. You shouldn't do arm workouts and shoulders exercises on consecutive days. You should avoid working on legs consecutively, too. It's important to vary how you're focusing on strengthening different muscles. For instance, you may want to start by isolating the shoulders. At your gym you can do an overhead press, lateral raise or front raise to work on this body part. Start with two sets of eight to 12 repetitions.

Other parts of this workout might include strengthening the chest via the bench press, chest press machine or push-ups. You can work on your back as well in a seated row machine. To build your biceps you can work on bicep curls, hammer curls and concentration curls using hand weights. As for the triceps? You can do tricep extensions.

As you alternate days to work on your lower body, you can try squats, lunges, leg-press machines, deadlifts or calf raises. As for the abdominals, there are always crunches, oblique twists and pelvic tilts.

If you begin your weight training regimen at your health club, the fym should have staff to supervise and answer specific questions.

Now that you've got your weight-lifting routine set, check out That'sFit's cardio workouts.

The upper arm is comprised of your biceps muscle (spanning the front of your upper arm) and your triceps (span the rear of your upper arm). Think of these two opposing muscle groups as the Hatfields and the McCoys: the biceps are always trying to bend the arm, while the triceps want to straighten it. This may seem like a contentious relationship, but it's actually a pretty balanced one that allows you to do things like hammer nails, carry heavy grocery bags and toss a ball. Strong arms also protect your elbows from injuries like tennis elbow and that annoying soreness you get from lugging around an overstocked purse with a straight arm. And of course, there's also the babelicious factor to consider. Would Jennifer Aniston, Madonna or Janet Jackson have such killer bods if they weren't sporting a gorgeous set of guns?

To get your arms in shape, try this biceps workout. Click through the photo gallery below for step-by-step arm-toning exercises.



Here's all you need to know to work out and sculpt your own pair of gloriously toned arms.

Once you embrace the thought that strengthening your arm muscles will make them look toned and sexy rather than chunky and unfeminine, you'll be pleasantly surprised at how easy it is to get results. Arms are one of those body parts that respond quickly to training (especially the triceps) because they're typically under-worked in everyday life compared to say, your legs. Expect to see results -- possibly even dramatic results -- in about six weeks.

Because your elbow opens and closes like the hinge of a door, most arm exercises are pretty straightforward so there's very little chance you'll injure yourself while doing them. Even newbies won't have any trouble mastering the moves. That said, always be sure to keep your ab muscles firm while your arms are moving to protect your lower back and always lift slowly and with control so your elbows never snap or "lock".

Do this arm routine 2 to 3 times a week with at least one day of rest in between. All you'll need is an exercise band or tube that creates enough resistance, or force, to challenge you within 8 to 15 reps plus a sturdy chair so you can do this routine anywhere. Start with one set of 8 to 15 reps of each exercise; when you can do 15 reps easily, either switch to a heavier band, up it to two sets per exercise or graduate to the more challenging version of the move.

When you're ready to try something new, consider switching to dumbbells. The same movements feel completely different when you're pumping iron versus pumping rubber. And when you're ready for a more creative spin on these basics, check out an upper body toning classes at your gym or an arm training DVD.

Photo: anyeetx, Flickr

School's back, and though many will weather this season of change by developing a protective layer of fat called the Freshman 15, you don't have to be one of them -- make fitness a priority this semester, after studying of course.

And while I'm willing to bet your school has a decent gym, you don't even need one -- there are plenty of great workouts you can do in your dorm room, no matter how big or small. Amie Hoff, master trainer for New York Sports Club, recommends a few simple -- and free -- exercises you can do in the comfort of your own space, like:

• Push-ups -- from your desk, but make sure your desk is against the wall for these. If it's not, take them to the floor.
• Bicep curls -- using your text books as weights.
• Tricep dips -- off the bed.
• Squats and lunges -- using your chair for stability.
• Crunches -- with your text books adding extra weight.
• Cardio blasts -- a couple quick sets of jumping jacks and stadium runs will help burn off that cafeteria food.

A perfect L-sit Photo: CrossFit Oakland

Think parallel bars are only for extra-lean Olympians and teeny-tiny gymnasts? Think again! Amping up your workout routine with exercises on "parallettes" -- miniature parallel bars that are light, portable and inexpensive -- can dramatically increase your strength and balance.

Some of your favorite old-school exercises, like push-ups and triceps dips, can be made more effective and more fun by moving them from the floor to parallettes.

"A push-up becomes an entirely new movement when your hand is positioned on top of the parallette," says Melissa Byers, owner and trainer at CrossFit 603. "The parallettes demand greater wrist and forearm strength and stability, and your potential range of motion is greatly increased."

Photo: ~ggvic~/Flickr

The secret to reducing arm jiggle is in your triceps -- build them up and you'll end up with nice tone and a revved metabolism. That's Fit.ca offers four exercises for turning your flab to fit. All you need for these four is a bar with weights, a heavy dumbbell, a bench and three days a week.

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If you missed our daily postings this past week, we invite you to take some time to catch up on our prior week's news and gear up for a new week of healthy living information and inspiration.

Sheryl Crow looked gorgeous and fit on the red carpet at the Grammy Awards. How does she do it? Kristen's got the scoop.

"This Is Why You're Fat" is the Fatty Foods Hall of Shame ... some of this stuff doesn't even look edible, while some of it, well, YUM. What's your vice food?

Interval training is a good way to get an intense workout in a short period of time. But does it help you lose weight? Ashley's got the latest, as does Jonny.

Jillian Michaels -- Find out why she doesn't believe in cheat days, her least favorite workout and why contestants on "The Biggest Loser" have a 65 percent success rate (compared to five percent nationwide).

Three weeks to thinner thighs? Sign me up!

Ever wonder how Anne Hathaway stays so svelte? Get her secrets ... straight from her trainer.

So your arms need a little toning, you aren't alone. Let Fitz teach you the right way to work your triceps so you don't waste your time.

Ben & Jerry are so sweet, they make you believe that they want to be your friend. But don't get sucked in by the pithy names on those little pints of ice cream ... they're loaded with calories -- lie around 920 of them.

If you're looking for Michelle Obama, check the gym. She's probably there burning off her Valentine's gift -- a luscious, chocolate-covered brownie cake.

Take a hike! No, really, take one. It's good for you, and lots of fun too. Bev's got a neat trick to plan your next outing into the wilderness.

Have a great week, everyone!

Kelly Ripa looks pretty darn great. Kelly's fit frame has graced the cover of not one, but two fitness magazines. (Though I don't understand why Shape magazine air-brushed Kelly's cute outie belly-button and made it an innie.)

Now, you can try these six moves that help keep Kelly in shape:

• Triceps can-can. Like Kelly, this move is a little quirky and a lot of fun. But it definitely works your triceps, quads, and abs, too.
• Leg raise. You'll need a counter or tall chair for balance with this move, which works your butt and outer thighs.
• Thigh dancing. Definitely unusual, Kelly swears this move works her quads, butt, and abs. We've even got her on video doing this move.
  
• Pretzel. You'll need some balance and flexibility to do this move, which works your butt, thighs, and abs.
• Squat with ball squeeze. If, like Kelly Ripa, you're a parent, you probably have more than your fair share of sports balls around the house. Put one of them to use with this move that works your legs, butt, and inner thighs.
• Rolling crunch. Put a new twist on the standard crunch with this move.

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Poor triceps ... they must feel so ignored. Biceps get so much attention. They're used more in daily activities, and people certainly pay more attention to them at the gym. But toned triceps can really make your upper arms look hot -- so they're well worth some extra effort.

Women's Health magazine has four moves, each one focused on all three parts of the tricep muscle (the medial, long, and lateral heads). You will need some special equipment (stability ball, free weights, EZ Curl bar, etc.) for these moves -- if you don't have what you need at home, you're sure to find the equipment at your gym.

• Pull over and press
• Stability ball pushup
• Kneeling cable extension
• Elbows-out extension
  
  

AOL Health has more arm exercises that will target your triceps, as well as some moves for your biceps. And check out this post about Ugly Betty's Becki Newton and her toned triceps.

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Bingo Wings (noun): Loose, flabby upper-arm flesh of (usually) fat women in cap-sleeved rayon blouses who attend bingo halls.

Despite the above definition, don't believe that Bingo Wings only affect women with multi-colored dobbers and a frightening collection of good-luck trolls. Many of us women have them, but we avoid sticking our arms straight out to the side and wiggling them around because we're afraid of the subsequent jiggling we might witness.

But there's help -- as our friends over at FitCeleb recently mentioned, many gyms now offer spinning classes designed solely for your arms. Krank Cycle is just like riding a bike, except your arms do all the peddling -- and get all the glory of the results. Krank cycle can help tone your biceps, shoulders, back and triceps all in one go.

For more info, including locations, check out KrankCycle.com.

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To get sleeve-stretching arms, the common misconception is that you must focus on building your biceps bigger and stronger. The reality of the matter, however, is that your triceps make up around 70 percent of your upper arm's muscle mass, which is why pressing exercises are just as important for your guns as pulling movements.

The prevailing belief used to be that in order to build a muscular body, you had to perform a workout split -- you know, Monday: back and triceps; Tuesday: chest and biceps, Wednesday: legs and abs, etc. And though this approach may still work quite well for certain people (especially seasoned bodybuilders), the more trusted method these days is to focus on compound moves that target large muscle groups.

So, getting back to your goal to build arms that look like an anaconda that just swallowed a pig, don't spend too much of your time with isolation moves for your triceps ... or your biceps, for that matter. Instead, stick with exercises like the bench press, a compound movement that targets your chest, shoulders, and also hits your triceps with a vengeance. The same logic applies for your biceps. Don't spend 30 minutes of your workout on dumbbell curls; rather, focus your energy on compound pulling exercises, such as the pull-up or the bent-over row, as these moves will work your back, rear delts, and biceps all at once.

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Oh, those triceps. They're a trouble-spot, aren't they? For most people (say, um, writers for example -- who sit at their computers all day long), the tricep isn't used too much in regular activity. So, without specific exercises to keep those muscles toned, things can get a little extra jiggly there. Shape Magazine has a great exercise for getting that under-arm jiggle under control.

To perform this exercise you'll need a foam roller. A quick internet search will give you many sites that sell these versatile and inexpensive pieces of fitness equipment. You'll sit on the floor with your feet extended in front of you. Place your hands on the foam roller behind you, with your fingers pointing forward. Then pull your rear end off the floor by pulling in your abs and straightening your arms (but don't lock your elbows). Bend your elbows until your rear almost hits the floor and then straighten. Repeat 8-10 times. Do 3 or 4 sets.

Want more exercises for the under-arm area? Chris has a suggestion you can try, too. And AOL Health has a step-by-step arm exercises guide.

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Becki Newton, who plays the snarky receptionist, Amanda, on Ugly Betty, is always dressed to kill. On the show she's generally wearing office attire. Well, the kind of office attire one would wear for a job at a fashion magazine. On the red carpet, however, she tends to go with strapless, slinky, sexy dresses, and she knows just how to get ready to bare her arms.

Newton's trainer, Elise Gulan, says the actress uses tricep push-ups to get her arms toned and ready for strapless gowns. Before a big event, Newton will do 15 to 20 reps up to four times a week, which is something I think we could all work into our fitness routines.

Gulan explains that this exercise makes a big difference quickly because, "Triceps are the biggest muscle group in the arms, so it's going to build really quickly."

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One of the most common questions I'm asked is, "how do I get in shape quickly?" Well ... I'm sure as you read that question you might have thought ... impossible! Yeah, kinda. But, there are some things that will get you in shape quicker than others. The key is to challenge yourself, work most areas of your body, and make sure you do both cardiovascular and strength training. These are my favorite five moves that I believe will have the greatest impact on your fitness level, and help you see results sooner rather than later.

Check out the Summer Slimdown Guide -- it's loaded with tips to help you make the best of this summer and that fine body you're living in!

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz, I know that most people are trying to lose weight, but I am trying to gain. Gain muscle, that is. I am going to the gym three to four times per week. I'm using the weight machines there, but It doesn't seem like I am gaining any muscle. Could you give me some advice? What types of healthy food should I eat? Should I be doing more reps with less weight or fewer reps with more weight? Any help would be appreciated. Thanks, Lea Rettig

A. Hey Lea, your question is superb, and the answer thank goodness is quite simple. Strength training should be challenging. Funny enough, my clients always seemed shocked and follow up that feeling of shock by giving me dirty looks when I pass them the dumbbell I'd like them to lift. Along with that dirty look, I receive chronic cries of, "Fitz! That's heavy!" Well, yes. Yes it is. The purpose of strength training is to get stronger, and yes ... build muscle. If I were to give them weights they could already lift comfortably ... they wouldn't be getting any stronger!

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