As the warm weather continues, you will most likely continue you to wear your short or sleeveless blouses and dresses. A well-toned upper body upper body is the best way to accentuate an ultra-hot outfit. Here are some training tips for defining your upper body. All exercises should be performed for three sets of 8-12 repetitions. Remember to allow at least 48 hours between weight training sessions.

Buffed and Beautiful Biceps

There are a number of ways to train the biceps, which are the muscles in the front of your arms. Since each variation hits the muscle at a slightly different angle, to achieve maximum definition, it behooves you to perform a few versions of this exercise. The basic bicep curl involves holding one dumbbell in each hand. Keep your elbows close to your body, and your palms facing upwards. Inhale to prepare. As you exhale flex both arms and bring the weights towards your shoulders, without letting your elbows lose contact with your waist. Pause for a moment, and then inhale to return to the starting position.

While the basic curl emphasizes the upper portion of the bicep, the hammer curl will work the lower part, which is closer to your forearm. In this variation, the palms face each other, and the thumbs are pointed towards the ceiling Bicep exercises can be performed form either a seated or standing position. You can engage your core muscles by performing them while standing on a balance board or seated on a stability ball.

The Trying Triceps

The triceps are perhaps the hardest part of the upper body to tone. They are located in the back of the arm. Tricep training involves patience and perseverance. It may be awhile before you see results, but don`t lose faith!

The tricep kickback is one of the most common ways to work this stubborn muscle group. Stand and lean forward until your back is in a "flat" position. Place your left foot in front of your right. Hold a weight in your right hand. Begin with a flexed elbow. Your hand should be in alignment with your waist. Inhale to prepare. As you exhale, carefully straighten your arm. Inhale to return. Do not allow the hand to move in front of your waist. Your elbow should remain in a stable position throughout the entire exercise.

The tricep dip is performed while seated on a bench. Place your hands next to your hips. As you inhale, bend your elbows to a 90 degree angle. As you exhale, straighten your arms without locking your elbows. For the ultimate challenge, substitute the stability ball for the bench.

If you are training the other muscles of your upper body, such as your shoulders, chest and back, the exercises for the biceps and triceps should be performed after you work these larger muscle groups.

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