Change the Shape of Your Arms With These 50 Essential Moves

• Balance on your hands and toes with your body in one straight line, hands underneath the shoulders, and feet hip-distance apart.
• Hold for 30 to 60 seconds.

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to a plank.
• Jump the feet forward to the hands and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.
• You've just completed one burpee!

• In a plank, alternate bringing your hand to the opposite shoulder without allowing your torso to twist.

• Begin in a plank variation with your feet slightly wider than your hips.
• Bring your right hand to your left shoulder, then place that hand back on the mat. Bring your left hand to your right shoulder and return it to the mat.
• Bring your right knee and your left hand toward one another under your body. Return to a plank, and switch sides so your left knee meets your right hand.
• This competes one rep.

• Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
• Begin doing jumping jacks with your legs. Hop them wide, then hop them together. Jump as quickly as you want.

• Begin in a plank position with your feet touching.
• Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
• Jump your feet back to plank to complete one rep.

• Begin in a plank, then lower your left elbow to the ground, with your forearm crossing under your chest. From this position, bend your right elbow, lowering your body to the mat. Use your abs to keep your torso in one piece as you come to the floor.
• Exhale as you straighten your right elbow to return to the starting position. This completes one rep.

• Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
• Jump your feet back to a plank to complete the rep.

• Start in a plank position with your arms and legs straight, shoulders above your wrists.
• Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms. This counts as one rep.
• If this is too difficult, do this exercise with your knees on the floor.

• Begin in plank position with you toes resting on a medicine ball.
• Keeping the core engaged, bend and straighten your arms to complete a push-up.

• Start in a plank position with your arms and legs straight, shoulders above the wrists.
• Keeping your upper arms parallel, bend your elbows, lower your chest until your shoulders are in line with your elbows. Your elbows should touch your ribcage.
• Inhale to straighten your arms. This counts as one rep.

• Begin in plank position.
• Do one push-up, bending and straightening your elbows.
• With straight arms, step your left foot forward to the outside of your left hand. Look up and press your pelvis slightly forward to increase the stretch in your right hip flexor. Step your left foot back and do another push-up.
• Step your right foot forward to the outside of your right hand to stretch your left hip. This completes one rep.

• Start in plank position with your hands under your shoulders and your body in one straight line.
• If your knees aren't on the floor, separate your feet so they're about shoulder width apart to help you stay balanced throughout the exercise.
• Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
• Bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one rep.

• Start in a plank on your knees. Move your left hand out to the side, then bend both elbows, lowering your torso toward the mat. Straighten your arms to return to plank. This completes one rep.
• Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try jumping off your hands. Perform a push-up. This completes one rep.

• Start in a plank position with your left hand on a medicine ball.
• Keeping your torso square to the floor, perform a push-up by bending and straightening both arms. If a traditional push-up is too challenging, lower your knees to the floor.
• Roll the ball to the right hand and do another push-up. This completes one rep.

• Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.
• Flex both feet if you can, and either rest your top hand on your upper hip or extend it in the air.
• Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip.
• Then slowly lower it back to your bottom leg to complete the rep.

• Sit on your left side with your legs slightly bent and your feet stacked.
• Place your left hand about 12 inches from your pelvis.
• Push your hand into the ground and straighten your legs as you lift your pelvis off the ground. If you have trouble balancing, stagger your feet so the top leg is in front.
• Hold for 30 to 60 seconds.

• Flip your plank and balance on your hands, fingers pointing away from the body, and heels maintaining a straight line from your feet to your head. If this is too hard, bend the knees. Really squeeze your butt to keep your pelvis from sagging.
• Hold for 30 to 60 seconds.

• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend your elbows, coming back to the starting position to complete one rep.

• Start by holding a dumbbell in each hand at the sides of your body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.

• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.

• Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing.
• This completes one rep.

• Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.

• Stand with your feet hip-distance apart. Bend your elbows behind you, keeping your upper arms even with your back.
• Bend your knees to come into a half squat while creasing at your hips so your spine is almost parallel to the floor. Keep your spine neutral with the pelvis and head forming one long line.
• As you exhale, simultaneously extend your right arm straight out in front of you and your left arm straight behind you. Rotate both wrists so your front palm is down and your back palm is up.
• With control, return to the starting position and repeat on the other side. This completes one rep.

• Stand on your left leg and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
• Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor, then rotate the upper arms backward to bring the fists up.
• Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.

• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows, coming back to the end of your bicep curl, and then straighten the arms to come back to the starting position to complete one rep.

• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back into a lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head. Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep.

• Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrists locked to protect the joint.
• With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
• Keeping your neck long and energized, return the weight to the ground.
• This completes one rep.

• Begin in Quarter Dog (Downward Dog on your elbows).
• Exhale, and press your hands into the mat to straighten your elbows, coming into Down Dog.
• Inhale and lower your elbows gently back to the mat to complete one rep.

This is an advanced exercise only people proficient in backbends should do.

• Lie on your back. Bend your knees and place your feet flat on the ground, hips-width distance apart. Keep your heels as close to your butt as possible.
• Bend your elbows and place your palms flat on the ground above your shoulders, fingertips facing your feet.
• Inhale, press into your palms and lift your head and shoulders off the ground, placing the crown of your head on the mat. Check to make sure your hands and feet are parallel.
• Take a deep inhale as you straighten your arms and lift your head off the ground, coming into a backbend. Try to walk your hands and feet a little closer together — this will make it easier to do push-ups in this position.
• As you exhale, bend your elbows and lower the top of your head toward the floor, stopping before it touches. Then inhale to straighten your arms, coming back into the wheel position to complete one rep.

• Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position.
• Keeping your arms and legs straight (but not locked) and your torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated U shape with your body — back arching and arms and legs several inches off the floor.
• Hold for two to five seconds and lower back down to complete one rep.

• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.

• Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
• Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
• Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.

• Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest.
• Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
• Holding the bridge, press the weights to the ceiling directly above your shoulders.
• Lower the weights to complete one rep.