How can i tone up my arms and back?
964352
Pushups would help also if you go to the gym and use the thing that you pull or push with your arms.If you do this you will have a nice,toned back and arms.
187148
Try pushups and pullups
120988
low weight, high reps will help to tone the muscles of your body...and don't forget your cardio...
501987
do crunches and side crunches. That will work your stomach and your love handles.
264038
Try high-repetition strength conditioning exercises for your arms.  Here's a list:\n\nhttp://www.preventdisease.com/fitness/Strength_Exercises.html\n\nIf you have high levels of body fat then you must also pursue cardiovascular exercise to decrease overall bodyfat.  This will also help reduce some fat on your triceps.  Here's different cardiovascular exercises you may consider.\n\nhttp://preventdisease.com/fitness/fundament/articles/types_exercises.html\n\nSeek the advice of a certified personal trainer for more info.
625945
get in the gym...situps pushups and benchpress.
605465
try some wieght lifting to pump up your arms. It will eventually have muscles after steady training. And hollow cheeks are cool. I say just leave it. Or else, eat heaps of protein and calcium and watch fat fill up your cheeks and arms.
718254
You need to be in good shape. You can't selectively "zap off" a certain layer of your body; you have to EXERCISE and diet. Most people forget the first is really more important!!!\n\nThe back of your arms is one area that many women get flabby. This part of your body is known as your "triceps." Doing swimming is a good idea for an all-body TONER, but if you just want your arms you can do tricep dips (like a backwards push-up, maybe on an easier incline), use dumbells (and practice straightening your elbow against gravity), or use a triceps machine.\n\nThis book is great! I also got Weightlifting for dummies, which is obviously more focused on lifting. It helped me in sports and to improve my general fitness.
599631
First thing you wanna do is work on your shoulders.simple dumb-bell raises-bend arm at elbow lift straight up, another is butterfly exercise, bend at the knees usin dumb-bells, like a butterfly -bring your arms out like your flying, bending your arm. Push ups are good also, working out your triceps. Another good exercise is find a couch, chair, your bed.use the edge of it like your sitting, but move so your hands are behind you on the bed and go up an up raising yourself, that works your triceps. Another good exercise for your wrists use get a string a put a 5lb weight on it, and extend your hands, and rolling up the string using your wrists, then unroll, and repeat. These are some good ones. What will really help is long tossing, build up your arm strenggh. Good luck
900889
Drink lots of water, walk, run, or swim an hour every day except 1 then do stretching and upper body toning.   Eat fruits & vegetables.\n\nNo alcohol\nno bread\nno burgers\nNo candy\nNo chips\nno corn\nno fried foods\nNo pasta\nNo pizza\nNo potatoes\nNo sodas\nNo sugar\n\nGood Luck
1045900
just work all the muscles in your arms, chest, and shoulders
872325
It sounds like you want to tone those areas up.  A weightlifting regimen + cardio program will give you the best results.
65028
Try working out.  And use weights to tone the curves you want to shape-up.
664256
Using five pound weights that are easy to hold, extend both arms directly above your head, then bend your elbows so that the weights come down behind your neck, while keeping the angle between your chest and upper arms as straight as possible (i.e. 180 degrees). \nAnother one is to hold those same weights and extend your arms to your sides like an airplane, then rotate forward and backward a few inches around, staying straight and stiff in both your posture and your extension. \n\nGood Luck!
335381
Flexibility Exercises\nNeck Rotation -  Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Roll the head slowly to the left, making a complete circle with the path of the head.  Reverse direction. See figure \n\n \nArm and Shoulder Rotation - Stand with the back straight and feet shoulder width apart.  Extend the arms outward to shoulder height.  Rotate the shoulders forward, making a large circular motion with the arms.  Reverse direction.\n\n               \nHip Rotation - Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Rotate the hips clockwise while keeping the back straight.  Reverse direction.\n\n                                       \nKnee and Ankle Rotation - Stand with the feet together, and bend at the waist with the knees slightly bent.  Place the hands above the knees, and rotate the legs in a clockwise direction.  Reverse direction.\n\n                                \nNeck and Shoulder Stretch - Stand with the feet shoulder width apart and the arms behind the body.  Grasp the left wrist with the right hand.  Pull the left arm down and to the right.  Tilt the head to the right.  Hold this position for 10 to 15 seconds.  Repeat the action with the right wrist, pulling the right arm down and to the left. Tilt the head to the left.\n\n                             \nAbdominal Stretch - Stand and extend the arms upward and over the head.  Interlace the fingers with palms turned upward.  Stretch the arms up and slightly back.  Hold this position for 10 to 15 seconds.\n\n\nChest Stretch - Stand and interlace the fingers behind the back.  Lift the arms behind so that they move outward and away from the body.  Lean forward from the waist.  Hold this position for 10 to 15 seconds.  Bend the knees before moving to the upright position.  Return to the starting position.\n\n\nUpper-back Stretch - Stand with the arms extended  to the front at shoulder height with the fingers interlaced and palms facing outward. Extend the arms and shoulders forward.  Hold this position for 10 to 15 seconds.  Return to the starting position.\n\n          \nOverhead Arm Pull - Stand with the feet shoulder width apart.  Raise the right arm, bending the right elbow and touching the right elbow and touching the right hand to the back of the neck.\n\nGrab the right elbow with the left hand, and pull to the left.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Do the same stretch, and pull the left elbow with the right hand for 10 to 15 seconds.\n\n                                     \nThigh Stretch - Stand or lie on the stomach.  Bend the left leg up toward the buttocks.  Grasp the toes of the left foot with the right hand, and the heel to the left buttock.  Extend the left arm to the side for balance.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Switch sides.\n\n\nHamstring Stretch (Standing) - Stand with the knees slightly bent.  Bend forward keeping the head up, and reach toward the toes.  Straighten the legs, and hold this position for 10 to 15 seconds.\n\n\n\nHamstring Stretch (Seated) - Sit on the ground with both legs straight and extended forward with the feet upright about six inches apart.  Put the hands on the ankles or toes.  Bend from the hips, keeping the back and head in a comfortable, straight line.  Hold this position for 10 to 15 seconds.\n\n\nGroin Stretch (Standing) - Lunge over to the left while keeping the right leg straight, the right foot facing straight ahead and entirely on the floor.  Lean over the left leg while stretching the right groin muscles.  Hold this position for 10 to 15 seconds.  Repeat with the opposite leg.\n\n\n\n \n\nGroin Stretch (Seated) - Sit on the ground with the soles together.  Place the hands on or near he feet.  Bend forward from the hips, keeping the head up.  Hold this position for 10 to 15 seconds.\n\n\n\n \n\nCalf Stretch - Stand straight with the feet together
266284
push ups and crunches or curl ups. pull-ups help too. Lifting weights helps more with your arms than your abs depending on what you do and vice versa. And depending on your fat percentage you may want to do something to burn fat. But don't burn too much fat or you wont have much to turn into muscle. And one more thing, low weight and high rep keeps you from bulking up do the opposite if you want to bulk up.
732166
Hi, \n\nYou could start with \none arm bent over dumbbell rows  < upper back, lats\nbent press < shoulder, triceps, abs + core\ndumbell snatch < um.  lower back, hams, other stuff?\ncurls?\n\nlook up kettlebell exercises, lots of them are suitable for dumbbells.