Tone up and build confidence with these four simple yet powerful arm exercises.

As the weather begins to hint at sunshine and warmer temps, the realization that you will soon need to shed layers of clothing begins to set in. But are you ready to reveal your arms to the world?

“It isn’t uncommon for winter weight gain to leave some women feeling discouraged or lacking confidence, especially when it comes to their upper body, as they transition from jackets to tank tops,” says Felicia Romero, a trainer and former fitness cover model who recently appeared on season 2 of Fit to Fat to Fit on Lifetime. “I tell my clients to set realistic goals and be consistent with nutrition and exercise plans to ensure they feel confident, sexy and like a knockout in whatever they want to wear this season.”

Romero is a firm believer that one of the best ways to tone and sculpt the upper body, back and arms is to mix heavy weights with lighter ones. She suggests the following moves to create the toned, sculpted arms you’re excited to show off: 

If you’re panicking with Memorial Day just around the corner, be sure to combine these weightlifting moves with a healthy eating plan to see toning results at a faster rate. “You can speed up your progress by incorporating more weight (every four to six weeks) or adding in a cardio element,” Romero says. “When working the upper body, I like to work in HIIT exercises to increase fat loss while toning. To level up, try adding burpees, jumping jacks, squat jumps or frog jumps to your upper-body workout — 20- to 30-second intervals with 10 to 15 seconds of rest.”

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By identifying the most effective moves for shoulder muscles, ACE hopes that you can be more efficient with your workouts and, thus, more likely to stick with them for the long term.

The shoulders — the deltoids — are among the most important muscles we use in daily life. Whether we’re pushing, pulling or lifting things over our heads, the shoulder muscles always come into play. They’re also a key factor in aesthetics. Broad shoulders make a person look strong and confident, and they can even make one’s waist look slimmer.

Despite all the functional and aesthetic benefits of strong shoulders, they’re also some of the most misunderstood and oft-neglected muscles.

The American Council on Exercise teamed up with the exercise scientists from the Clinical Exercise Physiology program at the University of Wisconsin-LaCrosse to determine which exercises are most effective for strengthening the shoulder muscles. 

By identifying the most effective moves for shoulder muscles, ACE’s hope is that exercisers can be more time efficient with their workouts and, thus, more likely to stick with them for the long term.

Complete the quick form below and download the complete research study.

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