When you need to tone up in a hurry, try the following:

Holding a ten-pound weight, slowly lift, bending arm at elbow.  Slowly lower.  Repeat twenty times.

Holding a ten- or twenty-pound weight behind the head with both hands, slowly lower hands to the middle of the back.  Be sure to hold elbows close to the head.  Repeat twenty times.

For emphasis on the back, lift your arms straight out to the sides and squeeze shoulder blades toward each other.  Count to ten and release.  Do this at least fifteen times.  Holding five- to ten-pound weights will yield optimum results.

To rush blood to specific body areas for a more defined appearance, do the following:

Balancing on your knees on the floor, lift and lower your arms in one controlled movement.  Do three sets of ten each.

Lie down with your legs raised in the air, knees slightly bent.  Tuck your hands behind your head.  Slowly lift your buttocks a few inches off the ground, squeezing them together as you lift.  Hold to a count of twenty.  Lower slowly.  Do this at least twenty-five times.

Hold the back of a chair, legs spread apart, and toes pointed out.  Squat until your thighs are parallel with your feet.  Do this thirty times.

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