The 9 Most Effective Ways to Get Your Best Body

Toned Arms and Shoulders

Goal: Tone your arms and shoulders

Winning Strategy: Think in threes

Researcher: Darin A. Padua, PhD, assistant professor of exercise and sport science at the University of North Carolina at Chapel Hill

For a sleeker upper body, do each exercise three different ways, changing the hand or wrist position with each set. These minor adjustments target your muscles from multiple angles for more effective results. For example, do one set of biceps curls with palms up, one with your palms in and a third with hands angled out slightly from your sides. You'll see an increase in strength within a few weeks and a change in your muscle definition by six weeks.