Day 36: Get Ready for Sleeveless Shirts and Swimming Suits!

The triceps area, the back of your upper arms, is one of fat's favorite destinations. Since we use our triceps - our pushing muscles - much less often than our more active biceps on the front of our arms, they tend to go soft and a little flabby. Here are a couple of exercises that target the triceps as well as your shoulders, so you'll look great in those sleeveless shirts! You'll need a couple of water bottles (eight to twelve ounces) or bring soup cans or free weights to work.

Simultaneous arm lift
 
Step 1: Stand with your feet hip-width apart with your knees slightly bent.
 
Step 2: Grab your water bottles and hold them in front of your thighs.
 
Step 3: Keeping your shoulders back and down, lift the bottle straight out in front of you to shoulder height.
 
Step 4: Hold for a count of two and then slowly lower your arms.

Lateral raise with a twist
 
Step 1: Stand with your feet hip-width apart with your knees slightly bent.
 
Step 2: Hold a bottle in each hand and let your arms hang by your sides with your palms facing in and your shoulders back and down.
 
Step 3: Lift your arms straight out from your sides until the water bottles are at shoulder height.
 
Step 4: Slowly rotate your arms so your palms face up and then roll them back and lower. 
 
Do two sets of twelve to fifteen reps of each exercise two or three days a week. You'll be amazed at the results!
 
See the complete library of Workplace Fitness exercises.

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